How to start training with a heavy punching bag

When I decided to finally get into boxing I bought my first heavy punching bag and then realized I wasn’t sure how to use it. I knew that I was supposed to hit and kick it, but I didn’t know if there was a right or wrong way. I quickly learned after starting my research that there was and how you use the punching bag will affect your training, along with determine your risk of injury. To help you get started safely training with the best heavy punching bag here are a few of the things I have learned.


Before you start training it is important to spend a few minutes warming up. A lot of boxers spend several minutes jumping rope, which has the added benefit of being a great cardio exercise. Warming up your muscles will significantly decrease your risk of injury. Once you are warmed up it is time to wrap or tape your hands. Not only does this look cool, it also provides necessary protection. Some boxers like to hit their heavy punching bags bare handed, but I really don’t recommend this. It is painful and can result in broken bones and bruised knuckles, which is why I always wear a pair of boxing gloves.


Once you are ready to start training with the heavy punching bag it is important to stay balanced. When you are steady on your feet you will be able to put more power behind your punches, and it will also be easier for you to hit and move around the bag. When you are hitting make sure that it is a hard punch and not a push. The difference between the two types of hits is that a push moves the bag wildly around, while a punch makes a loud “smacking” sound. A punch hit will also move the bag and put it back in place. If you notice that your hits are turning into pushes, it might be a sign that your arms are tiring and it’s time to take a break.


The most important tip that I’ve learned is that breathing is extremely important, and it will affect your training. Breathing also affects your endurance, and if you can’t teach yourself to take long, slow deep breaths you should expect to take a lot of breaks when you are training. Don’t worry if it does take you a little while to regulate your breathing, but when you do you will be surprised at the increase in your endurance and energy levels.


When you are finally done training with the heavy punching bag for the day it is also important to spend 5 minutes or so warming down. A few stretches or a slow short walk will help prevent muscle cramps and other painful injuries.

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