|"I have beginners in my
boxing class - although it is a cardio boxing class I try to focus
on body mechanics or technique (with words like power from the legs
and hips etc with demos of every move) for correct punch delivery
while hitting the heavy bag.
My first question is how do I get beginners
to understand their position, relative to the bag when throwing a
punch so that they are centered with ability to move forward, back
or left, right - not grounded - and not leaning forward to throw a
My second question is how do you get girls
to "really" punch? I was trained to attack the heavy bag
in drills - which is how I conduct my classes, however there are
females in this class that "tap" and not punch the bags."
The best part of working out on the heavy bag is that it can be a
different workout each and every time, with an endless number of
punch combinations being executed. 'Finding your reach', (or the
punching distance that you should be away from the bag), can be more
difficult for some students to master, right off the bat. Have them
stand more than a jabs length away and practice stepping in to land
the punch and quickly move out. We call this 'Punch and get out'.
For straight punches, they should be positioned with a fully
extended arm at the moment of contact.
The punch should snap out, hit the center of the bag and then
pulled back and recovered immediately. Do not leave your glove on
the bag, but snap back. Remind your students that their legs get
them in and out of punching range, and they should be on the balls
of their feet ready to move in any direction.
You mentioned that some females in your class 'tap' the bag but
don't throw very hard. Punching power comes with practice. As long
as they are not 'pushing' their punches, but snapping them quickly,
the power should come along naturally.
Here are some common mistakes on the heavy bag and how to
Mistake: Standing too close to the bag for straight
Teaching Tip: Check your distance before you throw punch, by
standing more than a jab length away. Move forward slightly when you
throw the jab. Then move back.
Mistake: Pushing the punches on the bag, not snapping the
punches. This will cause the bag to swing excessively.
Teaching Tip: As soon as the glove makes contact with the
bag, return the arm back to the starting position.
Mistake: Bag spins after it has been struck.
Teaching Tip: Strike the bag in the center with the glove and
not off to one side. Also keep the punch tight and do not push on
- Andy Dumas
Send your questions for Andy to info@BalazsBoxing.com