Hi, I'm Cary Williams, and we're talking today about how to get started with a punching bag, with a heavy bag and the benefits of having a punching bag is so that you can actually have impact for your workout also learn how to throw your punches properly and gauge the distance because when we are with an opponent, we want to have a good distance for range. Picking your heavy bag, you want to have a size that's heavy enough so that when you punch it doesn't fly everywhere, you can also tie that bag down so if you tie it down and you push through your punches which you are not supposed to but if you do, then the bag won't go too far. So as you learn more on how to hit the heavy bag you will have a little more snap and you won't push your shot so much. So we really want to work on how to move around the heavy bag because in the ring we call it a squared circle so we move in circles around the ring so we want to move in a circle around the bag and your range on that bag is important so you are standing in front of that bag, in your stance. If you can put your left hand out and touch that bag, you are a little bit too close. That means your opponent can touch you even though you can touch your opponent, they can touch you too so you want to take just a baby step back and that's a perfect range for your heavy bag. You are going to step to the left as you punch your heavy bag and you are going to rotate your body into your shot and turn your knuckles all the way over on that punching bag.