The heavy bag is one of the top pieces of equipment that boxers have at their disposal. It emphasizes strength, punching power, endurance and athleticism. The heavy bag has made its way into the mainstream of exercise equipment and it allows non-boxers to improve their overall conditioning.
Three-Minute Rounds
When working out on the heavy bag, one of the exercises that can and should be done is to punch the bag for three minutes at a time. That corresponds to a professional boxing round and you should attack the bag the same way a fighter would go after his opponent. Circle the bag to your left (right-handed fighter), firing left jabs, left hooks, right crosses and right uppercuts. As you progress in your conditioning, fight multiple three-minute rounds, with a one-minute break between rounds.
Punch Development
Hitting the heavy bag will help you develop strength and explosive power. One of the ways you can do this is by emphasizing perfect form as you throw your punches. Start off throwing left jabs to the center of the bag. It's not just hand and wrist action -- that's how you get injured -- use your shoulder and core muscles to throw the jab as well. Throw 20 left jabs, emphasizing perfect form. Then, do the same with the left hook, the right cross and any other punches you like to throw. Once you have thrown 80-to-100 consecutive punches, take a one-minute break and repeat the set.
Punch Combination
This is the part of hitting the heavy bag that will help you the most when your get into the ring against a live opponent. The key to becoming a dangerous fighter is to throw punches in combination with speed and quickness. Once you get an opening in a boxing match, you will have to throw punches in combinations in order to score points with the judges or register a knockdown or a knockout. Start off by throwing left jab, right cross, left hook. Follow that with left jab, left hook, overhand right. Continue with left jab, right uppercut, overhand left. Work all your punches in combination, concentrating on holding your form as you develop your quickness.
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