Kick Exercises For Punching Bags

A punching bag is not necessarily just for punching. Martial artists and other fitness enthusiasts frequently kick these training tools. Kick exercises can be performed on heavy bags, speed bags and double-end bags. These exercises have a variety of health benefits, including cardiovascular, weight-loss, flexibility and agility. If you kick a punching bag, protect your feet with kicking shoes or pads.

Hanging Heavy Bag

The size and durability of the hanging heavy bag allows you to perform different kick exercises. Try repetitive roundhouse kicks with the top of your foot and sidekicks with the bottom of your foot. Deliver powerful kicks that make the bag swing. The hanging heavy bag also helps you develop the correct distancing for spinning kicks. BodyBuilding recommends working out on the heavy bag in two- or three-minute rounds, like in a boxing match. Consistently kicking or punching the heavy bag is an effective cardiovascular workout.

Freestanding Heavy Bag

The freestanding heavy bag is a less-expensive alternative to the hanging bag. The freestanding version can be easily moved around the house. If you have a cardio kickboxing DVD, you can put the bag in your living room and kick it during your workout. Cardio kickboxing classes at gyms often use this type of punching bag. The American Council on Exercise says most cardio kickboxing participants lose 350 to 400 calories per hour. A disadvantage of freestanding bags is that some cannot withstand powerful kicks and get knocked to the floor.

Speed Bag

The speed bag is typically a training tool for boxers. This punching bag helps boxers improve their hand speed, timing and hand-eye coordination. The speed bag can also benefit martial artists. If you want to improve your head-level kicks, try exercises on this bag. After stretching your legs, perform roundhouse kicks on the speed bag. Kick the side of the bag with the top of your foot. Time your kicks so you keep a rhythm going with the bag. This exercise improves your kicking accuracy, flexibility, timing and speed. To improve your balance, try performing several roundhouse kicks without touching your foot to the floor.

Double-End Bag

If you want a challenging workout, try kicking a double-end bag. This small, round punching bag is attached to the ceiling and the floor by elastic cords. When hit, the bag bounces around unpredictably. The double-end bag can simulate a sparring partner. Move around the bag as you try to repetitively kick it. This bag gives you an effective cardiovascular workout while helping you improve kicking reflexes, timing, agility and footwork. You primarily use roundhouse kicks on the double-end bag. You can also try crescent and reverse-crescent kicks with the edges of your feet. To perform crescents, kick in a circular manner across the front of your body.