How To Work A Punching Bag?

Are punching bags a good workout?

Using the punching bag for workouts not only promotes muscle growth but also provides an intense level of cardio and aerobic exercise and can be augmented by adding footwork to your session.

Depending on your body weight you can burn from 100 to 300 or more calories while toning your muscles during a 30 minute session.

What is the proper way to use a punching bag?

Correct Way to Hit a Punching Bag

  • Put on your gloves.
  • Stand close enough to the bag so you can hit it if you rotate your hips behind the punch, but far enough away that you can’t reach without rotating your hips.
  • Dig into the ground with the big toe of the foot on the same side of the body as your punching arm to start your punch.

How hard should you hit a heavy bag?

There is NEVER more than 3 seconds pause from punching and even then that’s a bit much. The goal is to let the punches be natural. Some shots are hard, but most punches will be around 50-70% power with a good emphasis on speed and snap. You’re calm and eyeing the bag as you’re moving around it.

How long should I hit the punching bag?

Personally, I have 1 or 2 heavy bag sessions a week consisting of 12 x 2 minute rounds with 30 seconds rest. Boxing rounds are 3 minutes and MMA 5 minutes. Depending on your focus, you can adjust as needed. As with all exercise, the order of progression should be: technique, speed, power and then duration.