How to Become Proficient in the Martial Arts by Using the Heavy Bag

Working out with a heavy bag is an excellent way to increase your speed, power and accuracy. Here are a few basics to keep in mind as you practice.

Difficulty: Moderate

Instructions

Things You'll Need:

• Boxing Hand Wraps
• Boxing Heavy Punching Bags
• Martial Arts Supplies
• Martial Arts Videos

1. Warm up before striking the bag. Stretching and then starting slowly will help you avoid strain and possible injury.

2. Punch or kick with a twist of your hips to harness your body's power.

3. Use bag gloves. Hit the bag with your first two knuckles as you punch.

4. Make sure your kicks make contact on the bag with the correct area of your foot: the top, ball, heel or side, depending on the type of kick.

5. Perform single techniques first and then work up to combinations that you would use in sparring. Imagine the bag as your opponent.

6. Gradually slow your pace and end your session with stretching.

Tips & Warnings

• Vary target heights on freestanding bags to simulate a variety of opponents.
• If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity.

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on 9/4/2006 Because most people tend to try to kick too high too soon, there is a tendency to lose your balance, or to slip and fall. To avoid this, make sure there is a surface around the bag that promotes good traction. Also, remember to stretch and work on balance, especially for high kicks.