How to Punch a Double-Ended Bag

Double-end punching bags attach to both the floor and the ceiling, so they don't swing like traditional bags attached to the ceiling or sit completely stationary like bags that rest on the floor. Double-end bags generally hang at the height of the waist or mid chest, and encourage rhythm, stance and quick hands and feet for those training on them. When hit rapidly enough, these bags can hit back, so they make great training tools for up-and-coming boxers. There are several different techniques you can use on a double-end bag to warm up or practice for your next bout.

Things You'll Need

  • Boxing equipment
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Instructions

    • 1

      Wear boxing gloves and all proper equipment (including helmet and mouthpiece) for your type of boxing whenever working with the double-end bag. These bags stretch rapidly and can smack back at you if you are not careful, so wear equipment to avoid injury.

    • 2

      Stand in front of the bag in your normal boxing stance, with either the right or left foot in the lead. The same hand should be in front.

    • 3

      Warm up on the double-end bag by lightly jabbing at the bag with your front hand. Bounce forward toward the bag as you jab, so that at the same time your front foot lands on the floor, your hand hits the bag. This helps you warm up your muscles and establish a rhythm.

    • 4

      Switch your stance after your first arm is warmed up to incorporate both hands into your practice. Continue jabbing and switching until you have established a rhythm and your body is warmed up.

    • 5

      Start the rhythm of the bag again with your lead jabbing hand. After you establish the rhythm, quickly turn your back heel and punch the bag with your rear hand. Pull back immediately to your ready stance position. Practice these quick strikes with each hand to get used to moving in and out on your opponent.

    • 6

      Repeat the starting rhythm and hip turning with an upper-cut motion from your rear hand. Remember to practice with each hand.

    • 7

      Add a hook to the end of your technique. Start with the jabs, turn your hip to punch the bag with your rear hand, and then as you pull back, turn your front shoulder and hook across the bag. Repeat with each hand as well.