Correct Way to Hit a Punching Bag

Punching bags offer excellent resistance training for athletes, similar to weight lifting. Workouts on a heavy bag can improve stamina, coordination and fitness. Punching bags weigh between 40 to 100 pounds and provide a physically demanding and satisfying workout for athletes when tempered with proper technique and preparation. Work your way up in duration on the bag by starting slowly and learning the correct way to hit before increasing your workout time.

Things You'll Need

  • Hand and wrist wraps
  • Boxing gloves
  • Punching bag
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Instructions

    • 1

      Apply two inch wraps to the knuckles and wrists before putting on gloves. This helps absorb the impact on the hands and wrists and can reduce the risk of osteoarthritis in future years.

    • 2

      Use suitable gloves when training on a punching bag. Light 10 to 12 ounce gloves for beginners or when practicing for technique; heavier gloves for the more experienced athlete to help develop hand speed. Purchase quality gloves that will last and protect you during your workout.

    • 3

      Warm up with a shadow-boxing technique for 15 minutes before practicing on the bag. Work up a light sweat and practice easy joint rotation exercises before beginning the bag workout. Avoid extensive stretching before a workout since it can compromise your joint stability and lead to injury.

    • 4

      Do two to three minute warm-ups on the bag, circling the punching bag while throwing light punches. Practice light throws with good form.

    • 5

      Avoid throwing hard punches at the bag if you can't maintain the proper technique. Steer clear of sloppy and exaggerated punches; this will stifle your progress and can result in injury. Proper technique will increase your ability for speed and power later in training.

    • 6

      Throw your punches from a fighting stance to keep your form tight and avoid using a lot of energy. Keep your hands up for protection, avoid "telegraphing" you response, move your body into range, punch, then move back out of range from the bag as if it were an opponent.

    • 7

      Aim for full extension of your arm when punching the bag. Position yourself so you are not forced into a pushing motion on the bag when too close, or barely making contact with the bag when standing too far away. Aim for a "popping" noise when you hit the bag and do not impact more than a few inches into the bag with your fist.

    • 8

      Exhale as you punch to add power to your output and to avoid a lack of oxygen supply to the body. Avoid the instinct to hold your breath as you exert pressure on the bag.

    • 9

      Conclude your workout when your arms tire. Slowly build up your workout time as your muscle tone improves and you are able to increase the intensity of your punches while still maintaining proper form.