How to Use a Boxing Bag

Boxing is a sport that requires a great deal of timing, skill and coordination. By using a heavy bag for training, you will be able to develop your timing, skill, coordination and conditioning. If you want to compete in boxing, using a heavy bag is essential to your training. If you don't plan on boxing, adding heavy bag work to your training can help you lose fat, build endurance and relieve stress.

Things You'll Need

• Heavy bag Bag gloves or hand wraps

Instructions

1. Learn basic boxing technique. You should know the proper stance, footwork and movement. You also should learn to jab, cross, hook and uppercut. When you have learned the basic techniques, you should put them into basic combinations.

2. Wrap your hands or obtain boxing gloves. This is important to protect your hands and wrists from damage.

3. Hit the bag. You should hit the bag using single punches and combinations. Begin light. Make sure you keep breathing. It is tempting to hold your breath as you punch, but you should exhale as each punch lands.

4. Work out at different time intervals. You should try using 2 to 3 minute work intervals with a minute of rest. Repeat for six to 10 rounds. You can also try using minute work intervals and minute rest intervals. See how many times you can hit the bag in a minute.

Tips & Warnings

• As with all physical activity, hitting a heavy bag carries risk of injury.

Resources

• Read this Article in Spanish
• Read this Article in UK English
• Bodybuilding: Boxing Articles
• Patterson Strength