Working out with a punching bag, or heavy bag, adds variety to your cardio routine and helps you perfect your boxing technique. Proper use of a heavy bag will help you avoid injury and lets you get the most out of your workout. Always check with your doctor before beginning any new exercise routine. Do not use a punching bag if your hands, wrists or arms are injured.
Gear
Wrap your hands before hitting a punching bag to stabilize your wrists and prevent cuts, bruises and injuries to your joints. Cover your knuckles and wrists with long cloth wraps made for boxing. Wear gloves made specifically for hitting heavy bags when you work out with a punching bag. These gloves have padding to protect your hands, and should fit snugly to protect your fingers and wrists. Test your punching bag to make sure it's secure, either attached to the ceiling or on a stand. It should move freely when you hit it, but it should not fall.
Punching Technique
A punching bag helps you perfect your punching technique and power. Imagine the heavy bag as a person. This can help you make the most of your workout when you visualize punching different areas of your opponent's body so you can focus on your form. Use sharp blows when hitting the heavy bag, instead of pushing it with your hand. Jabs should make a snapping sound when your hand connects with the bag. Throw most of your punches from the chin, and vary the areas you hit on the bag. Twist your feet and pivot your body while punching to throw straight right punches and hooks in addition to the standard jabs.
Body Technique
While it may be tempting to stand still while you hit the punching bag, engaging your whole body gives you a better cardio workout and helps you condition muscle groups other than your arms and shoulders. Relax your muscles while hitting a punching bag. Tensing up will slow your punches and cause you to tire more quickly. As you hit it, keep your body moving around the punching bag to keep your heart rate up and practice your footwork. Tuck your elbows in against your sides with your feet shoulder-width apart, and turn the shoulder of the arm you are punching with away from the bag. Stay light on your feet and vary your positioning and punching style. Transferring your weight from one foot to the other as your throw punches helps improve your core stability.
Workout Variety
Add variety to your punching bag routine to improve your overall boxing technique and prevent you from getting bored with your workout. Hit a punching bag in rounds from one to five minutes, depending on your fitness level. Alternate rounds of hitting the bag with other cardio activities, such as jogging in place or jumping rope. Use punching combinations to practice various routines and fighting styles, such as several quick jabs followed by a powerful hook.
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