Punching bags are famous for getting champions in form, they exist for decades and there are lots of reasons for it. It provides aerobic fitness, endurance, stamina and strength training. But if you don’t train in a right way, you can’t get every benefits of boxing training. In this article, I will give tips for how to punch a heavy bag and give qualities of best boxing gloves for heavy bag training.
See the Bag as Whole – do not Stare at One Point
When focus is on only one point of heavy bag, it is hard to see and aware of its movement all the time. When I trained, I did the same mistake over and over again. Good news is that you can develop a habit to avoid it. If I realize that I am doing this mistake, I simply move away from the bag and see the punching bag as a whole, then continue punching.
Being in the right position matter the most for striking technique. You will be moving with the bag and try to get best chance to punch. So, start seeing the bag as a whole for getting your OWN best technique. Even though you are constantly moving with the bag, you will save more energy. Because you can have a chance to punch the bag at the most suitable moment.
Workout Rest Periods
Heavy bag training is not a sprint. It is more of a long running cardio session, you sometimes get fast and sometimes little bit slow but you move all the time, don’t forget that is an also anaerobic (utilizing oxygen consumption) training. So resting more than 2 seconds will make this exercise very inefficient, When you stop moving; controlling the breath will be harder every following minute, this eventually causes exhaustion of body. When boxers lose energy they will get lazy with their technique and they are likely to have bruises.
Tip to avoid it: You don’t have to punch too hard all the time. When you need to rest; just throw lighter punches, jabs here and there. Just don’t stand there or support yourself with punching bag. It is an ANAEROBIC exercise.
I know you can’t wait to shit out of the bag but before you wear Everlast training gloves, you should know that every training type needs different approach and generally different type of gears. In this circumstance, it is gloves.
How to Choose Best Boxing Gloves for Heavy Bag
Firstly, punching a hard object can cause bruises and other injuries. However you can avoid it with right gear. Below you will find the necessary features of boxing gloves for heavy bag. These gloves are produced exclusively for this type of training. When you punch the bag with suitable gloves, you can get the every benefits of this training.
These features are:
- Quality material and leather
- Very durable padding
- VERY fast to forget its padding memory after punching
- Enough quantity of padding
- Wrist support
If you want to know more about these features and which pair is best heavy bag gloves ===>click here
Use All Your Muscles to Punch
When punching heavy bag, don’t just move your arms to punch. Use your back, chest and shoulder too, in this way you will consume less energy, your arms will last longer and punch more.
Grounding Feet and Providing Balance
Almost any sports’ training has one thing in common. Balance is a must. I know how hard can be staying in balance when you are punching heavy bag furiously. However, when you can’t ground your feet and provide balance after you punch, it is not a progress even if you get stronger or faster.
Tips: When you punch, make smaller gap between your feet, in that way you will have easier time to provide balance and grounding feet. Secondly, just give yourself more time, it is not a marathon. You can also throw lighter punches and after couple of training, I am sure it will be much easier to punch harder with balance.
I personally did that very mistake too. I was getting stronger but my foot work was getting weaker. Because I could not provide my balance properly. At that point, it really did not make any sense to me however a fellow boxer come and fixed my error. I feel grateful even today for fixing my mistake. I was impatient and still I am. But now I am more experienced:)
Stop Pushing and Start Punching
I know you feel so powerful and intense when you are punching that heavy bag. Time just goes by and you don’t even realize that training is already over. Sometimes it is easy to lose yourself in training. But If you don’t aware that whether you push or punch, focus on noises and try until you hear it sound like a punch. This is the best way to determine whether you are doing it right or wrong.
Distance Between You and the Punching Bag
Moving with heavy bag is great for your footwork. You should be in “ready to hunt ” mode. In that way, you can throw punches anytime you choose. So, good punch with good technique can come in any millisecond. Best way to accomplish that is to keep your distance short with the punching bag.
Hands Up All the Time
According to published researches; every time your hands are down, brain tells “training is over” to muscles. Also it can become a very bad habit. When your hands are down in a match, it simply leads to knockout. One thing that I have learnt over the years: if I am not mentally ready, there is no way that I can be ready to continue proper boxing training. So keep your hands up all the time.
These are all tips which I have for heavy bag training and I hope these help you to get better about how to punch a punching bag. If you have any questions or comments, have a comment below I will be more than happy to connect with you.