How to Punch the Heavy Bag

A boxer or martial artist must punch the heavy bag with proper technique in order to improve skills and avoid injury. Hitting a heavy bag incorrectly can cause harm to the fingers, hand and wrist. Punching the heavy bag with good form improves fighting skill, strength and speed.

Difficulty:

Moderately Challenging

Instructions

Things You'll Need

• Boxing gloves or bag gloves

1. Start with the jab. This is a fast punch from the forward hand. A jab comes from a fist held at shoulder level. The hand is propelled straight out toward the heavy bag. The jab is all about speed. There does not need to be a great amount of power in the punch since the jab sets up other punches. Throw a series of fast jabs at face level while moving around the heavy bag. Be sure to hit with your knuckles and not your fingers.

2. Follow with the cross. This punch complements the jab by using the other arm in quick succession. Launch a cross with your rear arm. Make sure that your feet are firmly planted on the ground since they provide the base for your power. Start by moving your far hip toward the heavy bag. Allow your torso to follow and then your fist. Throw the power of your entire body into the cross so that it makes the heavy bag move backward. Impact must be with the knuckles and your wrist, and your arm and shoulder must be in perfect alignment. If anything is bent you will hurt yourself.

3. Throw a few hooks. This is similar to a jab but the forward fist swings slightly from outside to inside. The hook is designed as a knockout punch. It should catch an opponent's chin or temple from the side. The hook also starts from the hips. Swing your forward hip toward the heavy bag then follow with your shoulder and arm. Hit the heavy bag on the side. The hook is best thrown following a jab and a cross.

4. Finish with an uppercut. The uppercut starts low and comes straight up. It is also designed to catch an opponent's chin and knock him out. The uppercut can be thrown with either hand. Bend your knees to lower your center of gravity, dip the punching fist under, then rocket it upward as you pop your legs and hips high. The uppercut should utilize the power of your entire body and make the heavy bag shake.

5. Link the punches with combinations. Move around the heavy bag throwing fast jabs. Follow with powerful crosses. Periodically throw in a series of hooks, then finish off with uppercuts. As you punch, the heavy bag will move. This forces the fighter to adapt and think while punching.

Tips & Warnings

• If you find yourself missing the heavy bag then you need to work on your speed. Focus on accuracy before you punch for power. If you find that punching the heavy bag hurts your hands or arms, then you need to work on your punching technique. Focus on hitting the heavy bag correctly, not hard or fast.

Resources

• Punch Harder
• Faster Moving Boxer
• Faster Swinging Boxer