Boxing Bag Workouts

Boxing requires tremendous conditioning and muscle endurance. Fighters utilize various types of boxing bags to train the necessary muscles for power, speed and stamina. Each bag serves a specific purpose and trains a certain facet of boxing. Proper training routines incorporate all bags in order to maximize results and best prepare the boxer for a fight.

  1. Heavy Bag

    • The heavy bag allows a boxer to develop power and speed. Although the bag doesn't punch back, it is vital that you incorporate defensive maneuvers during the routine to mimic an actual fight. The bag can be used for several effective workouts. For power, practice specific combinations such as jab-straight-hook as you circle the bag. You should emphasize good form and shift body weight correctly. Furthermore, you may do burn-outs on the heavy bag to improve endurance and conditioning. During a burn-out, hit the bag as many times as possible for a 30-second interval.

    Speed Bag

    • The speed bag improves coordination, muscle endurance and punching speed. The bag should be positioned at chin level to produce the best results. As you hit the bag you must develop a rhythm to keep the bag going. Ideally, hit the bag to a three of five-beat. As you become more accustomed to the drill you may incorporate movement and hooks to make the workout more effective. Keep both hands at chin level while punching the speed bag. This will develop your shoulder muscles and train your body to keep your hands up at all times.

    Double-End Bag

    • The double-end bag is held elevated by two bungee ropes. One is attached to the ceiling while the other is attached to the ground. The double-end bag helps develop speed and accuracy. As you hit the bag, it will oscillate quickly back and forth. It is often difficult for beginners to connect the bag with several consecutive punches–so it's best to practice the jab and the right cross on the bag until you have grasped the rhythm. As you become more advanced, incorporate hooks, uppercuts and slips to increase the difficulty of the drill. It's not necessary to hit the bag with power. Rather, concentrate on speed and accuracy.

    Uppercut Bag

    • The uppercut bag is similar to the heavy bag, but has a different shape. The uppercut bag resembles an upside-down pear, with the wider half on top. The bag is used in the same fashion as a heavy bag, but its shape allows you to incorporate uppercuts into the routine. Although it may be the least common of boxing bags, the uppercut bag is considered one of the most versatile. A common workout involves throwing continuous uppercuts and hooks to the body with a focus on power and aggression.