How to Measure Punching Power on a Heavy Bag
A heavy bag is a useful piece of exercise equipment because it works multiple muscles of the body simultaneously while also promoting eye-hand coordination and cardiovascular fitness. The heavy bag is not only a fitness tool, but also works for self-defense drills because it requires you to punch with proper technique in rapid repetition to get the best results. Using a heavy bag over time should increase your punching power because you'll be working your shoulder and hip muscles together to generate force. Measuring punching power on a heavy bag requires some specialized equipment.
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Instructions
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Strap a force sensor to a 100-pound heavy bag. Laboratories have used them, but the sensors can be difficult to find commercially for a reasonable price. Some labs will attach an angular accelerometer on the striking hand and a linear accelerometer on the bag to get an overall force reading. Others just have a single sensor on the bag to register pounds of pressure per square inch. The bag needs to be able to resist the punch for best results, which is why it should weigh 100 pounds. You can look online for the appropriate equipment or contact a local laboratory to see if you can rent their sensors. University labs may have the appropriate sensors for use with their athletic teams.
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Hit the bag with your hardest punch.
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Read the meter on the force sensor to get a punching-power reading.
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- Photo Credit kids punch bag image by Christopher Nolan from Fotolia.com
