The boxing heavy bag is an apparatus that weighs between 40 lb. and 100 lb., and is used to build punching power and strength. Hitting the heavy bag is physically demanding and a true test of strength and stamina. It can help your forearms, shoulders, chest, core and hands when used effectively.
Step 1
Throw straight punches to build strength in your arms, chest and shoulders. The left jab will most likely be the punch you throw with the greatest frequency in the ring, so make that the punch you use most frequently on the heavy bag. Add in some straight right hands to help that aspect of your strength-building.
Step 2
Throw hooks, uppercuts and roundhouse punches to build strength in your chest, core muscles and glutes. These power punches require more than just a quick delivery. You are trying to throw a power punch, so you want to use the strength you have throughout your body and not just in your hands and arms. Throwing hooks with both hands, along with the other punches, will help you get stronger and more powerful.
Step 3
Circle the bag as your throw punches. Not only will this help you build strength throughout your body -- including your legs and glutes -- but it will also increase your stamina. Punching the heavy bag is quite taxing, and doing it while incorporating movement into the equation will help you get stronger.
Step 4
Build up arm strength by throwing punches in rapid succession. Tattooing the heavy bag with left jabs and straight rights will build up strength in your shoulders, upper arms, forearms, wrists and hands. Getting stronger in the arms will not only help you throw more effective punches, but it will also help you block your opponent's punches as well.
Things You'll Need
- Boxing gloves
- Heavy bag
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