Working out with a punching bag can build strength, coordination, technique and endurance, if you do the workout right. As with most kinds of exercise equipment, your punching bag can work different muscles depending on what kinds of punches you work. Although punching bags can theoretically take any kind of hand or foot strike, most punching routines on a bag use one of three punches.
Jab
A jab is a quick punch thrown with your lead hand. Although they can cause damage, they're mostly used for setting up a more powerful punch in combination. To throw a jab, extend your lead hand while rotating your hip to drive the punch forward. Speed and precision are the most important aspects of a jab. A jab works the biceps, waist and shoulder when done with sound technique.
Straight Punch
The straight punch is the bread-and-butter punch for many boxers. To throw a straight punch, rotate from your rear hip, bringing it forward to push your torso and rear shoulder forward. You'll extend your arm as your body pushes it, providing most of the force. Straight punches are power strikes, delivering a surprising amount of force. A good straight punch engages all the muscles on one side of your body, as the line of force moves from your foot up to the end of your fist.
Hook
Hooks engage the core and hips even more than other punches, since rotating your body is key to making it work. A good hook keeps the arm close to your body, pushing the punch in a sideways arc rather than swinging wildly from the shoulder. In the ring, these close-range punches can punish an opponent's ribs or head. On the bag, you'll deliver them from up-close, and as part of a combination with other strikes.
The Uppercut
Although an uppercut punch is part of boxing practice, they're hard to perform on a punching bag. This is because the surface of a bag is vertical, meaning there's nothing to catch the uppercut on. You can practice the bottom half of an uppercut's arc, before the swing turns vertical. Good uppercut practice is better saved for mitt work or for specially designed uppercut bags.
References
- Bill Packer; Kickboxing Coach (dec); Bad Company Fight Team; Albuquerque, NM
- Boxing Training: How to Punch a Punching Bag
- "The Tao of Jeet Kun Do"; Bruce Lee; 1978
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