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  • The Best Heavy Bag Workout to Optimize your Fitness Routine The Best Heavy Bag Workout to Optimize your Fitness Routine

    Posted on by David John

    Boxing is a raw, basic and brutal sport. Yet it is an ideal workout routine. Heavy bag is an essential boxing tool and great to build stamina and boost endurance level.  At the same time it is an excellent stress reliever. Here is a simple yet very effective heavy bag workout to add to your fitness routine and knock out your fitness goals.

    Session – Before the Heavy Bag

    Every workout routine with a simple warmup session. This is to get the body used to movement and avoid injuries due to sudden motion. It could be a slight jog, stretching or anything you are comfortable with. The purpose is to get your body warmed up for the heavy bag.

    Here’s a basic warm up routine to get you moving:

    Arm Circles – This is especially for the upper body. Stretch your arm, then draw large circles, first in a forward motion then in a backward motion.

    Jog in Place - Jog in place for 30 seconds. Rest for 15 seconds, then repeat another round.

    Air Squats – Perform air squats for 30 Seconds. Rest for 15 repeat another round.

    Jump Rope - Start with slow skipping for 30 seconds. Rest for 15 seconds. Then jump the rope for 30 seconds and rest for 15 seconds. Repeat another round.

    Shadow Boxing – Perform punches into the air alternating your arms while bouncing from foot to foot.

    Heavy Bag workout - The Basic Moves

    Whether you are practicing on your own or with a trainer, it’s important to know the basic terms. And understand the various workout combinations and the boxing stance for each move. So, let’s get started with the basics.

    The Boxing stance – though there is no one perfect stance to follow and everyone has their individual style and stance that maximizes their strengths and minimizes their weaknesses. But a good boxing stance should offer you power and defense, a good range with perfect balance, flexibility and mobility along with stability and security.

    Foot placement should be at an angle of 45 degrees from the bag. Feet shoulder length apart, with one foot forward and the other in-line with the heel of the first. This will provide good balance and mobility, with too square, nor too sideways and position not too close, neither too far

    will be slightly off the ground with front heel planted on the ground. Try keeping your weight forward. Knees slightly bent, your hips should be relaxed to give you balance and power.

    Keep your shoulders and arms relaxed. With your front hand covering most of your body and the back hand your cheek.

    Jab – A jab is a punch with your forward hand. It’s left for the right handers and right hand for the lefties.

    is a punch across your body from the back hand. It is right for the righties and left hand for the lefties.

    Hook – A hook is a sweeping strike across the body using either hand. With elbow at the waist, pull your hand down to the waist level, then swipe across the body with opponent.

    Uppercut – An uppercut is an upward punch with either arm. Use power from your hips for the strike.

    A side kick is a fast thrusting kick, targeting the knee, body or head of your opponent. Lift the lead knee towards your chest pointing the bottom of the foot towards the target. Then extend the leg while rotating your knee to land the kick at your target. The best heavy bag to practice is a free standing heavy bag.

     

    Heavy Bag Workout Combos

    Now that you know the basic terms, here’s a list of extremely effective boxing move combinations to practice on the heavy bag.

    Jab - Cross – Squat - Stand in the boxing stance facing the heavy bag. Throw a strong jab immediately followed by a squat ducking your head and get back up quickly throwing another jab. Repeat with the cross and squat sequence for a minute at full strength. Rest for 15 seconds, repeat and rest. 

    Cross Punches – Cross punches target shoulders and arms. Throw full force cross punches for 45 seconds with your back arm or the dominant side. Keep your weight the back foot and shift to the front as you throw the punch. Use the weight shift to catapult your fist to bag. It will ensure full strength punches. Perform full strength punches for 45 seconds with the right arm take 15 seconds rest. Practice with the other arm for 45 seconds take 15 seconds rest and repeat.

    Hooks – Hooks are an incredible way to practice full body movement at maximum strength. Lift your back heel off the ground, twist your back hip forward. Use your core power to swing your hand up and across the body to punch the heavy bag at full force. Pivot back to starting position, then continue to repeat as powerfully as you can for 45 seconds. Take rest for 15 repeat the same with your non-dominant arm

    Side Kick – Punch Combo – It’s an excellent workout to practice kicks and punches. Start with a boxing stance with your right leg back and your arms up. Bring your right knee up and deliver 10 successive powerful followed by 10 straight punches. Then repeat the same to deliver 10 left side kicks and 10 straight punches. Complete as many rounds as you can in 90 seconds

    Repeat each of these combos at least twice in a row and then move on to the next one with a 15 seconds rest. It is an ideal workout combination to improve your boxing techniques, practice power and stamina and build core strength.

    Boxing is a raw, basic and brutal sport. Yet it is an ideal workout routine. Heavy bag is an essential boxing tool and great to build stamina and boost endurance level.  At the same time it is an excellent stress reliever. Here is a simple yet very effective heavy bag workout to add to your fitness routine and knock out your fitness goals.

    Session – Before the Heavy Bag

    Every workout routine with a simple warmup session. This is to get the body used to movement and avoid injuries due to sudden motion. It could be a slight jog, stretching or anything you are comfortable with. The purpose is to get your body warmed up for the heavy bag.

    Here’s a basic warm up routine to get you moving:

    Arm Circles – This is especially for the upper body. Stretch your arm, then draw large circles, first in a forward motion then in a backward motion.

    Jog in Place - Jog in place for 30 seconds. Rest for 15 seconds, then repeat another round.

    Air Squats – Perform air squats for 30 Seconds. Rest for 15 repeat another round.

    Jump Rope - Start with slow skipping for 30 seconds. Rest for 15 seconds. Then jump the rope for 30 seconds and rest for 15 seconds. Repeat another round.

    Shadow Boxing – Perform punches into the air alternating your arms while bouncing from foot to foot.

    Heavy Bag workout - The Basic Moves

    Whether you are practicing on your own or with a trainer, it’s important to know the basic terms. And understand the various workout combinations and the boxing stance for each move. So, let’s get started with the basics.

    The Boxing stance – though there is no one perfect stance to follow and everyone has their individual style and stance that maximizes their strengths and minimizes their weaknesses. But a good boxing stance should offer you power and defense, a good range with perfect balance, flexibility and mobility along with stability and security.

    Foot placement should be at an angle of 45 degrees from the bag. Feet shoulder length apart, with one foot forward and the other in-line with the heel of the first. This will provide good balance and mobility, with too square, nor too sideways and position not too close, neither too far

    will be slightly off the ground with front heel planted on the ground. Try keeping your weight forward. Knees slightly bent, your hips should be relaxed to give you balance and power.

    Keep your shoulders and arms relaxed. With your front hand covering most of your body and the back hand your cheek.

    Jab – A jab is a punch with your forward hand. It’s left for the right handers and right hand for the lefties.

    is a punch across your body from the back hand. It is right for the righties and left hand for the lefties.

    Hook – A hook is a sweeping strike across the body using either hand. With elbow at the waist, pull your hand down to the waist level, then swipe across the body with opponent.

    Uppercut – An uppercut is an upward punch with either arm. Use power from your hips for the strike.

    A side kick is a fast thrusting kick, targeting the knee, body or head of your opponent. Lift the lead knee towards your chest pointing the bottom of the foot towards the target. Then extend the leg while rotating your knee to land the kick at your target. The best heavy bag to practice is a free standing heavy bag.

     

    Heavy Bag Workout Combos

    Now that you know the basic terms, here’s a list of extremely effective boxing move combinations to practice on the heavy bag.

    Jab - Cross – Squat - Stand in the boxing stance facing the heavy bag. Throw a strong jab immediately followed by a squat ducking your head and get back up quickly throwing another jab. Repeat with the cross and squat sequence for a minute at full strength. Rest for 15 seconds, repeat and rest. 

    Cross Punches – Cross punches target shoulders and arms. Throw full force cross punches for 45 seconds with your back arm or the dominant side. Keep your weight the back foot and shift to the front as you throw the punch. Use the weight shift to catapult your fist to bag. It will ensure full strength punches. Perform full strength punches for 45 seconds with the right arm take 15 seconds rest. Practice with the other arm for 45 seconds take 15 seconds rest and repeat.

    Hooks – Hooks are an incredible way to practice full body movement at maximum strength. Lift your back heel off the ground, twist your back hip forward. Use your core power to swing your hand up and across the body to punch the heavy bag at full force. Pivot back to starting position, then continue to repeat as powerfully as you can for 45 seconds. Take rest for 15 repeat the same with your non-dominant arm

    Side Kick – Punch Combo – It’s an excellent workout to practice kicks and punches. Start with a boxing stance with your right leg back and your arms up. Bring your right knee up and deliver 10 successive powerful followed by 10 straight punches. Then repeat the same to deliver 10 left side kicks and 10 straight punches. Complete as many rounds as you can in 90 seconds

    Repeat each of these combos at least twice in a row and then move on to the next one with a 15 seconds rest. It is an ideal workout combination to improve your boxing techniques, practice power and stamina and build core strength.

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