Boxers tend to be lean, strong, tough athletes who are used to receiving and delivering beatings. The toughness involved in boxing is a noble goal for modern athletes, regardless of their primary sports. The upper and lower body strength, endurance, cerebral chess work and overall mental fortitude involved in boxing makes this sport the "manly art of self-defense," as well as one of the most popular sports in the world. Working out on a punching bag like a boxer can help turn you into a healthier, stronger and well-rounded athlete.
Step 1
Wear a mouth guard while you work out on the punching bag. In addition to the obvious protection for your teeth and jaw in the boxing ring, wearing the guard while training on the heavy bag forces you to breathe through your mouth, leading to a more efficient use of oxygen during strenuous activity.
Step 2
Wrap your hands comfortably with cotton hand wraps available at most sporting goods stores. Worn under boxing gloves and bag gloves, these wraps protect your hands from impact fractures by providing additional structural support to the hand's smaller bones.
Step 3
Use bag gloves when working out on the punching bag. In addition to hand wraps, these small gloves protect your hands from structural damage cause by impact trauma. Bag gloves also protect your knuckles from scrapes and bruises that may come from striking the punching bag's heavy, dense surface.
Step 4
Work the heavy bag as if you are boxing against an actual, resisting opponent who is trying to punch you back. Keep your arms and hands up to protect yourself from counterpunches. Tuck your elbows into your ribs, keep your forearms parallel to each other in front of your upper torso and face, and hold your knuckles against the outside edges of your eyebrows. Direct your hands and arms in continuous small movements to prevent the imagined foe from punching around or between your defenses.
Step 5
Begin punching combinations with the left jab. Snap your lead hand directly at the target spot on the punching bag. For an orthodox fighter, the lead hand is the left. For a left-handed fighter, called a "south paw," the lead hand is the right. Keep your arm and hand relaxed until the moment of impact and then clench your fist tightly to do maximum damage. Strike fast, and then retract your arm back into the guard position even faster. This prevents a real opponent from counterpunching over your outstretched jab.
Step 6
Follow your jabs with crosses. Drive your back hand across your body and toward the target, pushing from your foot and twisting your hip to put your weight into the strike. Do not aim at the punching bag's surface, but instead for a point 3 to 4 inches inside the bag, ensuring that you will strike the bag with maximum force.
Step 7
Use realistic fighting footwork when working out on the heavy bag. Circle the bag using small quick steps that allow you to maintain your balance while striking or defending against counterpunches from your imagined opponent. Bend slightly at the knees and bounce on the balls of your feet. Always keep your hands up.
Tips and Warnings
- Consider training with a USABoxing certified coach to ensure that you are learning proper punching technique and footwork.
- Always consult your personal physician prior to engaging in any new exercise regimen.
Things You'll Need
- 100-150 pound punching bag
- Cotton cloth hand wraps
- Bag gloves
- Boxer's mouthguard
References
- "Boxing Fitness: A Guide to Getting Fighting Fit;" Ian Oliver; 2007
- "Fighting Fit: Boxing Workouts, Techniques, and Sparring;" Doug Werner; 2000
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