Punch Bag Workouts

Although martial arts are best practised in a group, or with a partner, it is not always possible to have another person available for sparring when you are ready to work out, and punch bags are essential during these times. However, even if training partner is available, training can be better done on the bag.

Working out on a heavy bag with the help of a partner lets you focus on delivering your blows and honing your technique without the distraction of being on the defence from blows of a sparring partner, or having to pull punches. Also a good training partner holding the bag is in a great position to correct your form, and also to provide words of encouragement to ensure you keep training to your limits.

When “working the bag”, mix the routine with different sequences, speed and power. If you are warming up on the bag, start with simple jab-crosses, then start to throw in hooks and upper cuts, but keep it loose and freely flowing. Once warmed up, start increasing the power. Keep the footwork light, move around the bag to attack from different angles, get used to meeting a the bag as it swings towards you to help learn to keep at the correct distance. In a sparring session or a fight, you will punch at varying speeds and with varying power, so try to mimic this on the bag. Work on the jab, make this a priority, as it is often neglected for big powerful crosses and hooks. The jab is the main weapon in a fight, so ensure that your jab is neat, quick and powerful. Keep your guard up at all times, it is always easy to lower your guard when working on a bag, but this is a very bad habit to get into. Drop your guard in a fight, and it could all be over in a fraction of a second.

Punch bags come in several different styles and are made of varying material. Traditionally, heavy bags weighing around 100 pounds (45-50kg) were hung from the ceiling for punching and kicking. The older the bags became, the harder they would get until it became almost like punching a solid rock.

Modern sparring partner punching bags are made with inflatable chambers or have inner cores filled with water. They can be in the traditional cylinder shape or be shaped like a person complete with arms and legs. The punching bags can hang from the ceiling, or rise up from the floor. Many clubs prefer to ue free standing punch bags for convenience, but for safety a hanging bag is better.

Century Wavemaster XXL Training Bag

Which style to choose is a matter of personal preference combined with the purpose of the bag. In some instances it might be better to have a sparring partner punching bag that rises up from the floor and better simulates an actual person.

Whatever style you choose, the end result is the same, if helps you to train your punches and kicks. Of course, hitting a punch bag is not the real thing since the bag does not hit back, and it has limited movement. The old style punching bags in particular will barely move when kicked or punched.

However, punch bags do make excellent training tools for developing your kicking and punching skills in martial arts and boxing. It helps you to build endurance and develop powerful punches. Bag work is an excellent form of cardio exercise, which also tones the upper body.

Striking the heavy bag serves to develop gross motor skills upon which other sparring techniques are built. In addition, the body’s reaction to the punch impact can strengthen muscular structure, toughen up your joints, and increase bone density.

Good form should be emphasised when working out on a punch bag. People often neglect good form to try to increase power, but this increases the chances of injury. These injuries typically occur if you are training improperly, or training too intensely.

It is important to allow your body to rest in between workouts to allow it to repair itself. So do not train too hard or too frequently with the punch bag. Always ensure that you warm up properly before pounding the heavy bag, wear wrist straps and a good pair of gloves, to avoid sprains and wrist injuries. Using a punch bag to train on is hard work since you need to constantly push yourself to hone your technique and improve cardiovascular endurance.