What Is a Good Workout for a Punching Bag?

Boxing has many benefits for the participant. One is an increase in overall confidence. An athlete with the belief that he can handle himself in a physical confrontation rarely has to prove it because he projects his talent and ability to defend himself with his hands. That confidence is gained in the boxing ring and against the speed bag and the heavy bag.

  1. Speed Bag

    • The speed bag is the key to developing coordination and the ability to throw punches in combination. The rhythm you develop on the speed bag is directly related to your footwork and the movement of your body. The best way to learn to hit the bag is to use one hand at a time and then work the other hand in. Use your left hand since you start most combinations with a left jab. Your first punch sends the bag backward, where it will hit the back support then rebound to the front support, and then you hit it again with your left. Keep banging away with that left hand until you feel comfortable shifting your weight to the right side and introducing your right hand. While your right hand is your power hand, you will be using it to keep the rhythm of the bag going. You will eventually alternate left and right hand punches and you should try to keep this routine up for 5 to 7 minutes.

    Speed Bag With Power

    • Start jabbing with your left hand and get a pounding rhythm going as you hit the bag and it bounds off the back rim and rebounds forward. Incorporate your right hand, then go back to your left hand jab. Now try to time a power right cross. You must hit the bag as it is coming in. It is not a long punch but one with a snapping delivery. The short punch delivered crisply is devastating in the boxing ring.

    Heavy Bag Routine

    • The heavy bag helps a boxer build power but it is also one of the best cardiovascular workouts available. In order to punch successfully, you need to throw a left jab, left hook, and left cross, followed by a right jab, right hook, and right cross. You can alternate these six punches in any way you choose but make sure you throw all of them.