Punching the Heavy Bag
After wrapping your hands, put on a suitable
pair of bag gloves. Gloves will help absorb the shock of your
punches and protect your hands from abrasion.
Extend your arm so that your glove touches the
heavy bag. Determine your reach or your punching distance.
Execute a jab. As the arm is extended the glove should be in
tight contact with the bag. Repeat a few times to become
comfortable with the feel.
Remember the following when striking the heavy bag:
- Clench your fists.
- Make sure your wrists are straight.
- Keep your elbows slightly flexed
- Turn with your shoulders
- Twist at the waist
- Push with your hips and toes
- Keep your knees bent
Focus and hit in the center of the bag. Each
time you throw a punch, exhale. This will help regulate your
breathing and give you some extra mmphh! Many athletes believe
that exhaling makes it less likely to get your wind knocked
Watch as the bag moves away and hit it directly
and quickly as it returns to you. Mix up the straight punches,
a few jabs and then a straight right. Always try to punch
through the heavy bag, rather than at it.
Next, add movement and more power. Step into
the punches and step out. The glove hand moves forward as the
front foot moves forward. The glove returns back to the
shoulder as the back foot returns back.
Now have a plan and mix it up a bit. Move
around, slip and throw a few jabs to determine your reach and
target area. Move in closer to the bag and throw hooks and