How to Train With 14-Ounce Gloves

When training in boxing, boxers will usually choose 12 to 16 oz. gloves. Sparring gloves, typically weighing in at 10 oz, are lighter and offer less protection. Prolonged punching of the bag is supported by the added protection in a heavier glove. On top of this added protection, practicing with a heavier glove will make your hands lighter while sparring or in an actual match. Your shoulders, arms, wrists and hands will have become accustomed to carrying the heavier gloves and will, in turn, help you punch faster with 10 oz. fighting gloves.

Things You'll Need

  • Heavy bag
  • Sparring partner
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Instructions

    • 1

      Put on the gloves. Shadow box by punching at chest-height for several minutes. Punch alternatively with both hands, using side hooks, upper cuts and jabs. Ensure that your arms do not become excruciatingly tired in less than three minutes. This means your gloves are too heavy and you should go to 12 oz. gloves. If it feels easy, you can also go heavier to 16 oz. gloves. You should always go as heavy as possible and continually increase the weight as you become an advanced boxer.

    • 2

      Train with a heavy bag. Set a timer or stopwatch for three minutes, the length of a single round in a boxing match. Push the bag away and then attempt to punch and dodge it as it swings back and forth toward you. Move your feet and circle the bag as you punch. Stop after three minutes. Rest until you catch your breath. Repeat.

    • 3

      Keep off your toes as you circle, punch and dodge the bag. Become lighter on your feet as you learn your center of gravity and stabilize your core.

    • 4

      Tighten your stomach, pull back your chest and shoulders and simultaneously relax as you move around the bag. You want to be tight and ready to react, but light and loose enough to move with ease and quickness.

    • 5

      Punch the bag while standing still to work on your power and strength. Work up to punching the bag harder and harder, while making sure to protect your hands and wrists. Practice punches for power and strength for no more than a few minutes, once or twice per week. Too high of a volume in strength and power work can compromise your hands and wrists.