Heavy Bag

Heavy Bag

 

The time you have put into your shadow boxing, mirror training, and practicing the fundamentals will benefit your transition to the heavy bag. 

 

The heavy bag is your opponent. There is really no other way to look at it. Treat it with respect, like a dangerous challenger that can strike you at any time. Remember the sport we are trying emulate is boxing, so visualization is extremely important. Move and throw punches on the bag as though you have a real live opponent in front of you. Warm up properly and prepare to go into battle with your virtual opponent, the heavy bag.

Heavy Bag Fundamentals

 

The heavy bag has legendary status as one of the most important pieces of apparatus in preparing future world boxing champions. There is a great spontaneous creativity involved in hitting the heavy bag, with an endless number of punch combinations available. It is an exceptional workout that challenges your aerobic, anaerobic, and musculature systems. It is the most important piece of equipment for your Fitness Boxing workout.

Heavy Bag Fundamentals

Basic Heavy Bag Punch Combinations

 

When working the heavy bag constantly move, slip and duck while throwing punch combinations. Work the bag as though you are competing in the boxing ring and throw punches with precision, passion, and purpose.

 

Start by throwing light, quick punches, gradually adding more power. Use your imagination as you build two and three punch combinations.

Basic Heavy Bag Punch Combinations

Heavy Bag Tips

 

Andy Demonstrates how to correct common errors when hitting the heavy bag.

Heavy Bag Tips

Heavy Bag Sprints

 

Punching speed sprints are a succession of fast punches delivered for a specific amount of time and followed by a brief rest. Punch as many times as you can for a short burst, rest, and then repeat the process again. This sprint recreates the maximum punch-speed and recovery ratio that are so important in a fight situation.

Heavy Bag Sprints

1-2 Punch Push-up Drill

 

An advanced heavy bag punching drill that incorporates push-ups with a quick heavy bag punch combo.

1-2 Punch Push-Up Drill
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