How to Hit a Heavy Bag

While a heavy bag has long been used to build power and endurance, many modern fighters opt for more elaborate training equipment. However, athletic trainer Ross Enamait refers to a heavy bag workout as "perhaps the most spots-specific and effective training tool available." Learn how to hit a heavy by reading the steps below.

Difficulty: Moderate

Instructions

1. Prepare your hands. Before wailing away at the bag, buy yourself some 2-inch wide wraps for your hands. According to Matt Malotki pro trainer the way to wrap is to "make sure you go in between each finger and over each knuckle, always bringing it back to the wrist."

2. Buy some boxing mitts. These 18 to 20 oz. gloves are made specifically for hitting heavy bags and will protect your knuckles and hands from abrasions. Check out prosportuk.com for a full selection of boxing gear.

3. Get in the proper stance. If right-handed, stand with your left foot forward with your heel in line with the toes of your right foot. This gives you more power from your body (trunk) when hitting with the right. Keep the front shoulder forward with your body angled and hands up in the guard position.

4. Punch the bag. Keep your wrist, elbow and shoulder in straight alignment when hitting the heavy bag to avoid injuries. In addition, punch with the flat part of your fingers (not the knuckles) unloading on the bag at the end of your punch as it swings away from (not towards) you.

5. Move around the heavy bag. Circle around the bag first to the left working on simple jabs. Once this becomes easy, begin to circle the other way until you are able to maintain form while dancing around the bag randomly.

6. Work on your punches. Begin with the jab, a short forward punch with your lead arm. Then progress to the cross, hitting with your dominant arm, using a trunk twist to add power. Throw a hook, swinging your strong arm with a trunk twist towards your opponent, keeping your elbow cocked at 90 degrees. Then throw an upper cut, dipping the back shoulder slightly and driving your arm straight up with your elbow locked at 90 degrees.

7. Progress slowly. Malotki suggests beginning with 1-minute rounds, breaking a minute between rounds. Once your body becomes acclimated, work up to 3-minute rounds for a 45- to 60-minute workout. If that doesn't wind you, then perhaps you should become an Olympic tri-athlete.

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