If you think a heavy bag workout is great for only boxers and martial arts students, you are surely mistaken. The fact is a heavy bag is one of the most cost-efficient and versatile pieces of gym equipment out there, and can provide you with the ultimate fat-burning cardio and strength training, total body workout. Not to mention that it is also so much fun! Making it a great alternative for anyone bored with the more traditional workout routines, such as jogging, cycling or working out with free weights. PLUS—it is great way to relieve any of your built up stress or aggression. So give it a try!
First thing first, you must learn the basics of a heavy bag workout—including finding the right equipment for you. Be sure you select gloves that are appropriately weighted for your size and fitness ability, and be sure you wrap your hands and wrists with boxing wrap for extra support and cushion.
Designing a heavy bag workout is little more than simply understanding the fundamental techniques of boxing and martial arts, and learning how they are used together in combinations.
These basic punches and include:
- Lead punch (jab)
- Cross (reverse punch)
- Hook punch
- Uppercut
- Forearm/elbow strikes
- Round house kick
- Front kick
- Back kick
- Knee strike
The next step is to string these moves together to create combinations, adding a level of intensity to your workout. One of the most common combinations is the jab, cross, and hook. Now that you understand the basics, get started by trying one of the routines below, and following these helpful tips.
Rep Training: After selecting which kicks, punches and combinations for each set, perform two sets of 20 reps of each (two sets of 20 lead punches, two sets of 20 roundhouse kicks, etc.). Be sure to repeat on the opposite side.
Time-based Training: After selecting which kicks, punches and combinations for each set, perform each continuously for 2 to 3 minute rounds with 1-minute rest period in between. Track your progress by counting the number of each movements performed in the time span.
Circuit Training: For those already in good shape, consider working a heavy bag routine into your cardio workout to form a circuit. For example, alternate jumping rope for 5 minutes, with 3-5 minutes of bag work.
Things to Remember
- Start in a correct defensive stance, facing the bag side-on with your left foot placed in front about shoulder length apart from the right foot, and always remain on the balls of your feet.
- Focus on technique. When you throw your punches and kicks, your muscles should be relaxed, and your movements sharp and fast. Be sure to return to your defensive position before starting a new set.
- Keep moving. To get the most out of your workout, particularly if it’s for weight loss or fat burning, make sure you’re never stationary. Weave your upper body, keep your knees bent and stay on the balls of your feet—just keep moving.
Things to Avoid
- Exaggerating your movements to hit the bag harder. Master proper mechanics before you go for power, or risk injury and decrease the effectiveness of each punch.
- Pushing the bag, as opposed to hitting the bag. If you follow through on each punch too deeply, you will exert more energy than needed and actually decrease your power. Try to strike the bag as to hit only a few inches past its surface, creating a clean popping sound on impact.
- Holding your breath. The cardinal sin of all exercise bad habits, holding your breath during this workout (or any workout for that matter) will make you fatigue quicker. Exhale as your strike, and inhale as you pull back.
