How to Box for Beginners With a Reflex Bag

If you’re learning how to box, or using boxing as a way to get fit, you can throw punches at a variety of targets. The reflex bag combines elements of the heavy bag, which helps you increase punching power, and the speed bag, which improves your timing and hand speed. The actual bag portion of the reflex bag is similar to an upside-down speed bag, but it’s attached to a base on the floor by a long tube. As a result, the bag rebounds toward you after you hit it, which helps you simulate defensive as well as offensive moves.

Things You'll Need

  • Boxing gloves or hand wraps
Show More

Instructions

    • 1

      Warm up before you hit the reflex bag. If the reflex bag session is the first item in your workout, warm up with light cardio for five to 10 minutes before hitting the bag. Jumping rope is a good warm-up activity for a boxer, because it improves foot speed as well.

    • 2

      Slip on a pair of boxing gloves. You can also use hand wraps or even hit the bag with your bare hands, but as a beginner you’re better off protecting your hands as much as possible.

    • 3

      Assume a good boxing stance to begin your workout. If you’re right-handed, get up on the balls of your feet and turn your left shoulder to the bag. Flex your knees, hold your left hand in front of your face and your right hand near your chin.

    • 4

      Throw single punches with correct form. Throw a variety of jabs, straights, hooks and uppercuts. Dodge the bag when it rebounds toward you -- as if you were slipping a punch -- and then throw another punch when the bag bounces back again. Try to hit the bag squarely in the middle each time.

    • 5

      Duck below the bag’s level during some rebounds instead of dodging. Rise and throw a punch when the bag rebounds a second time.

    • 6

      Throw multiple punches as you get used to the bag’s speed. For example, instead of dodging, throw consecutive jabs by hitting the bag and then jabbing again as the bag rebounds. Or throw combinations, such as a left-right-left combo, and then dodge the bag after its next rebound.

    • 7

      Circle the bag to simulate moving around the ring during a fight. For example, you can throw a punch, dodge to the left during the rebound, throw another punch and continue the pattern as you move around the bag.