Using A Heavy Bag For A Great Workout

Working out with a heavy bag can be fun but grueling

. Striking bags that weigh anywhere from 60 to 125 pounds helps develop strength and stamina while simulating the feel of a real opponent. A heavy bag can be purchased at most fitness, sporting goods and martial arts stores. This article will discuss how you can implement a heavy bag to achieve a great workout.

Heavy Bag Basics: Hand wraps or bag gloves should be worn to protect the hands while striking the bag. Be sure to keep your wrists aligned with your forearms and to strike with the top knuckles of the index and middle finger.

Exercise # 1 Straight Jab: Keep your hands high and shuffle toward the heavy bag and strike the head of the heavy bag with your lead hand. Make sure that your hand travels directly to your target and that your hand does not retract before coming forward. Practice circling left and right while delivering this punch. Perform this exercise for two rounds.

Exercise # 2 Jab-Cross: The cross is one of the most powerful punches in boxing. Keep your hands high, shuffle toward the heavy bag and strike it head high with your leading hand and then your rear hand. Twist the rear hand when you deliver the second punch. This is called a two-punch combination and is commonly delivered in a one-two beat. However, it is good to sometimes break the rhythm in order to confuse the opposing boxer. Practice circling the bag in all directions and throw the combination in multiple ways. Perform this exercise for two rounds.

Exercise # 3 Jab-Hook: Similar to the cross, the hook is also one of the most powerful punches in boxing. A hook starts out like a straight jab that is thrown to the outside of the opposing boxer's guard but at the last second the boxer flips the elbow upward and the punch strikes at a 90-degree angle. Make sure to alter the way you throw combinations, low-high-low, high-low-high, high-high-low, etc. Perform this exercise for two rounds.

Exercise # 4 Jab-Hook-Hook: The jab-hook-hook combination is one of the most popular in all of boxing, a jab followed by a double hook. You should practice throwing your hooks both low and high and perform this exercise for at least two rounds.

Exercise # 5 Jab-Uppercut: Similar to the hook and the cross, the uppercut is also a devastating blow. The uppercut is thrown by lowering your shoulder and then corkscrewing your hand upward. Make sure to keep your elbow in thigh and in front of your body. This is an excellent blow to throw to the chin and body. Perform this exercise on your heavy bag for two rounds.

Exercise # 6 Jab-Cross-Hook or Uppercut: This exercise is similar to # 3 and # 4 but an uppercut or a hook follows the cross. Practice this exercise by moving in the direction of the hooking or lead hand. For example, if you are throwing a left hook, step to the left. Perform this exercise for two rounds.

These are several examples of simpler exercises that can be performed on your heavy bag. Remember to always keep your hands up when training because there is a tendency to lower your hands become heavy. It is also important to remember to alter the ways that you throw your combinations to your heavy bag. Altering heights works different muscles and will ensure you a better workout.

by: Bob Lachinet

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