Hitting the heavy bag is a vital part of a boxer's training. In addition to providing a way to build punching power, it also helps a boxer with his cardiovascular conditioning. Boxers can get stronger by lifting weights, but overall strength and developing punching power are separate talents. Punching power requires strength, timing and getting in the right position to unleash an effective punch. The heavy bag helps a fighter accomplish that.
Left Jab
The left jab is the most repetitive punch in boxing. Nearly every boxer will start off a punching sequence by throwing a left jab. This is the punch that sets the tone for the round and perhaps the boxing match. Delivering the punch with quickness is expected, but when the left jab also has power behind it, it will send a completely different message to the fighter who receives the punch. When you jab the heavy bag, step into the punch with you left leg as you snap off the punch. You are not just throwing your hand out when you jab. You want power behind it by bringing your body forward as you deliver the blow to the heavy bag.
Right Cross
This is one of the better power punches. It should follow one or two left jabs. If the jabs have been effective, your opponent will be a bit off balance after receiving those punches. As you throw your right cross, turn your body as you deliver the blow. This will get your entire torso into the punch and when it's delivered to a heavy punching bag, it will bounce the bag backward. You must keep your wrist stiff in order to get maximum power behind the punch.
Combination Punches
Throw punches in combination at the heavy bag. This is how you will throw punches in the ring and you need to practice it on the bag. Begin most of your combinations with the jab and work in the left hook, the right cross, the right uppercut and the left uppercut. When you throw your left-handed punches, you must get your entire body behind them to maintain effectiveness. Punching with your arms is ineffective. Think of the left shoulder and rib cage when delivering a punch.
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