Things You'll Need:
- Hanging or standing heavy practice bag
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Step 1
Stand sidelong to the practice bag, roughly 4 feet away from it. The bag should be closest to your left side if you’re right-handed. Your feet should be more than shoulder width apart, with your knees bent and your back straight. Lower your head and put your fists up to cover your upper chest.
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Step 2
Step forward with your right leg while turning your body more toward the bag. When your lead foot comes down, it should be pointing at the bag.
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Step 3
Push off with your back leg and pivot your body on your forward foot. Bring your rear leg up and around in a half circle sweep. Keep the knee in toward your chest, leg sideways and cocked.
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Step 4
Stop your swinging motion once the shin and front of your rear leg sweep past the bag. The base of your foot should be facing the bag now.
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Step 5
Kick off hard with the leg on the ground and drive out with the cocked leg in midair. You should impact squarely with the heel. The force of the impact should push your body to continue the sweeping motion you already started. Allow the motion to swing your body back into the starting position, kicking leg coming down after your jumping leg.
