|One of the most important
boxing tips beginners should learn regarding the heavy bag is to
snap their punches. Beginners usually "push" the bag with
their fist as they punch, as opposed to just hitting the surface of
the bag. How can you tell if you are pushing your punches?
You can tell if after you strike the heavy bag it
swings a lot, chances are good you are pushing and not snapping your
punches. What most often causes it to swing, is continuing to carry
your fist and weight forward, or "pushing the bag" after
Avoid the push by keeping your punches crisp!
After extending four first throwing a punch, retract it as fast as
you threw it. Throw sharp punches quickly and return to the 'on
guard' position. (Hands-up)
Warm up by shadow boxing for a few rounds. Watch
yourself in front of a mirror, and make sure your punches are thrown
quickly and straight to your target.
Muhammad Ali, would 'snap' his punches, as if he
was trying to throw his gloves off.
Remember: Speed is more important than power.
Here is a drill to practice getting that snap just
HEAVY BAG SPRINTS
Heavy bag sprints, an advanced punching workout on the heavy
bag, are a succession of very fast punches over specified periods.
The purpose is to increase your punch speed, work your arm and back
muscles for power and endurance, and challenge your
cardio-respiratory system. This workout imitates the demands placed
on the body in a fight situation, when near the end of a round you
feel too tired to lift your arms.
-Boxing Gloves or Bag Gloves
-Heavy Punching Bag (at least 70lbs)
- Start by addressing the bag straight on, with
the hips square to the bag and the arms having equal reach
distance and contact on the bag.
- Note: Do not stand in the classic boxing
stance. The feet stay stationary and the body core is held
tight. The body weight is slightly forward, standing on the
balls of the feet and the knees are relaxed.
- Contact with the bag is in a one-two rhythm
maintaining your reach distance.
- Sprint times are short, so put effort into
each of your punches.
- Snap your punches. The bag should barely
- Speed is more important than power in this
- Remember to keep breathing throughout the
sprints and move around during the rest period in between
- Make sure you warm-up before heavy bag
- Start with 15 second sprints,
- Resting 15 seconds,
- Repeat 3 to 5 times. Work up to 25 second
- It is best to have a timer.
- This is a great drill to finish your heavy
For more information on punching technique, please