A while back I published the boxing training post Shadow Boxing – 7 Tips for Success in which I provided a bunch tips to help you get the most out of your shadow boxing sessions. I wanted that post to show the importance of not taking shadow boxing for granted, to avoid “going through the motions”. In this post I will be doing the same thing for the heavy bag, but I’ll take it a step further and provide you with a bunch of insights that will help you be a superstar in your heavy bag workouts.
I’ve created a number of posts on the subject of the heavy bag. Firstly there was Buying a Heavy Bag – What to Know. In that post I offered some insights into how to spend your money wisely when purchasing a piece of ‘hitting equipment’. I even covered the gimmicky ‘Boxing Bob’ dummy and discussed it’s place in the average boxing gym.
Next there was the popular Old Man Hits a Heavy Bag, a video in which I managed to persuade an over-the-hill ex-boxer to see if he could last a single round in the presence of a viciously inanimate object in the form of an angled heavy bag.
In the years following those posts, I’ve spend lots of time creating other heavy bag material and this post brings it all together in a single place.
Before We Start – The Main Heavy Bag Rule
Just before we get going I need to offer a real and serious warning.
The majority of heavy bags are packed quite tightly meaning they are pretty solid. So, before you hit a heavy bag there is a crucial rule that you should never, ever break – PROTECT YOUR HANDS.
This rule is 100% non-negotiable.
I hate to see boxers hit a bag without hand protection.
Honestly though, it’s like some people just can’t walk past a heavy bag without popping off a combination.
Many promising careers have been extinguished because of a boxer succumbing to hand injuries, so looking after your hands should be one of your highest priorities.
If I see boxers in the gym hit the bag without gloves and wraps then I hit them with instant pushups and a serious conversation. It’s a mistake they only make once when I’m around.
I get that kick boxers may want to toughen their shins, or MMA fighters and other martial artists may take the view that they need to toughen their hands.
As far as I am concerned boxers on average punch harder than the combatants in either of those sports. As a consequence, the forces travelling through our hands are much greater and require key measures to be taken to protect against those forces.
For advice on hand protection there are two posts that you should check out.
Firstly the video on Boxing Hand Wraps and secondly the post on Buying Boxing Gloves – What to Know.
If you do not take protection of your hands seriously then you should no more be hitting the heavy bag than you should be punching a brick wall.
The Heavy Bag – 5 Simple Rules for Success
Having got the safety lecture out of the way, here’s my 5 rules for getting the most from your rounds on the heavy bag. Following on from these starter rules I have added some more material that I know will help you get the best from yourself.
Rule #1 – Avoid excessive swinging of the bag
Beginner boxers seem to want to make the heavy bag swing around the place like Tarzan of the Jungle – experienced boxers don’t.
The bag swinging everywhere is not a sign that you are hitting hard, it’s a sign that you possess a rudimentary understanding of the principles of kinetic energy and momentum.
Excessive swinging is the result of constantly hitting the bag as it moves away so that the swinging becomes more and more pronounced.
You need to be able to time your punches to stop the bag dead as it swings back toward you after your first salvo of punches, this is actually an approach that helps you built that most important aspect of a boxer’s work – timing.
Rule #2 – Develop your timing and range-finding
Before we get on to timing, let’s deal with range-finding.
Most work in a boxing ring is done at long range. This is where we land the jab and the right cross and our other long range punches.
You can use the swing of the heavy bag to build that feel for long range. If the bag is swinging you can aim to maintain a consistent distance between you and it. This means maintaining long-range by coinciding your footwork in and out with the swing of the bag.
In the absence of regular sparring this type of heavy bag work is a fantastic way to get your feel for range (I expand upon this in the video below).
Check out the article on Fight Tactics – Boxing Range Finding for more on range.
To develop your timing on the heavy bag, and by that I mean your punch timing, stay relaxed and look to control the swing of the bag by landing crisp punches as the bag swings towards you.
If you land a shot as an object is coming toward you (in this instance there heavy bag, but other times it could be a very aggressive opponent) you massively increase the power of the punch by adding the opponent’s mass to the punch (check out the article on improving punching power for more on this). This is the art of timing the punch.
If the object is moving away, generating the same level of power is more difficult but is no less something that you should aim for. To nail this you need to carefully time your footwork in with your punch and the movement of the object. It’s a key skill to develop if you want to be an effective front foot fighter.
Remember, as a fighter you need never be more than a a couple of inches out of range so developing that sense of range to a super-precise level really pays off.
Rule #3 – Don’t push me!
Pushing a bag (or opponent) is a really bad habit to develop.
When I say pushing, I don’t mean non-punching contact with the heavy bag, which is the sign of a seasoned fighter (I cover this in the video later in the post).
I mean pushing the bag with one or both hands, taking your hand or hands well away from your face – not a good habit.
If you constantly push the heavy bag then this is very likely to transfer into any sparring or fighting that you do.
Of course pushing an opponent is a foul (even in the professional ranks and especially in the amateur ranks) and the referee will intervene. But there is a potential result that is far worse than a telling off by the referee.
If you push an opponent, your arms move away from the guard position (stance). This is potentially catastrophic in terms of defence and leaves you wide open to left hooks and right hooks, the chosen weapons of the knockout artist.
A boxer takes risks, it’s part of the business. What is not part of the business is exposing yourself to unnecessary risk. Pushing the opponent and exposing your chin definitely constitutes unnecessary risk.
Rule #4 – Don’t lean on me either!
Under no circumstances ever should you depend upon a bag, an opponent or indeed the ropes of the ring to keep you on your feet.
If you lean on a heavy bag you are relying on that bag to stay where it is in order for you to maintain your balance. If that bag suddenly disappeared then you would go stumbling forward like a drunken fool. Stand on your own feet, rely on YOU to maintain YOUR balance.
This is different from standing at close range and using the double arm block and other defensive blocks to maintain physical contact with the opponent. That is the art of infighting and is the realm of really experienced and clever boxers. Experienced boxers ensure that at all times they can defend and attack and are not reliant on the opponent to assist them in achieving this.
Rule #5 – Maintain your discipline
The final rule is simple; maintain discipline throughout the round.
This is not only the principle of maintaining your form through the execution of the skills, but it is also the principle of working through to the end of the round.
Don’t fall into the trap of hammering the bag for 30 seconds and then standing around panting like a dog for the next 2 minutes.
This is totally counter-productive.
Work all the way through the round and then take your rest during the rest period.
This will toughen you both physically and mentally and is one of the keys to successful boxing.
Take Your Heavy Bag Skills to the Next Level
So we have gone through 5 rules to get us started, but what if you want to go a bit deeper?
The video below gives you 7 tips for the ideal approach to building authentic, powerful and intense heavy bag work.
If you are the observant type, you will recognise all of our rules in this video plus some other stuff 😉
This is the original post for this video with links to other resources
Heavy Bag Up Close
So what about some ideas for close range work on the heavy bag, infighting?
Being up close with the heavy bag can really add a power and intensity to your work that will push you to the limit.
There is a real craft to infighting and it’s something you can work on the heavy bag.
The video below covers 5 aspects of infighting:
- Squaring your stance
- Hooks and uppercuts
- Guard focus
- Non-punching contact
- Head Movement
The 5 Minute Heavy Bag Workout
There’s a lot you can do with a heavy bag in 5 minutes.
The 5 minute approach that I lay out in the video below is multipurpose, enabling you to cover warmup, strength endurance and speed enhancement.
The great thing is that you can ‘daisy chain’ this session so that you get a 15 minute workout that will push you to the absolute limit.
This is the original post for this video with links to other resources
The Full Boxing Workout (Heavy Bag Included)
If you want a workalong video covering the full boxing workout, this video is for you.
We go through a session where we go with 2 minute rounds.
You may think that 2 minute rounds are just too easy? I reckon if you do this workout you’ll change your mind.
Here’s the structure:
- 8 minute warm up
- 4 x 2 minute rounds shadow boxing
- 4 x 2 minute rounds heavy bag
And here’s the video:
So there you have it, our 5 rules and a bunch of other resources to help you succeed when working the heavy bag during your boxing training.
The heavy bag is such a fantastic piece of equipment that has genuinely stood the test of time in what is the toughest of sports. Work it well and work it hard and you will reap the rewards.
As always, comments and questions are welcome below.
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Hi Fran,
Thanks so much for this article, I’m looking to get a heavy bag at home as I’ve been going to a few boxing classes since the start of this year.
I saw in a previous comment you don’t have much experience in free standing bags, but it’s looking like my only option unfortunately. I can’t really hang one in my home anywhere 🙁
I’ve been doing some research on some free standing options and found this guide: https://mmastation.com/the-best-free-standing-punching-bags/
Have you heard much about the Ringside Free Standing Bag? I’ve watched some videos and it looks pretty good, however it’s a bit pricey and I wan’t to be sure of the quality before I spend that much.
Thanks again for your article, really appreciate it.
Hi Chris
Very sorry for the delay in replying.
The only experience I have with free-standing hitting equipment is the Century Bob dummy. Same principle, the thing is the base which is big and bulky so you find yourself adjusting your feet.
I’ve no experience with the ringside bag so couldn’t offer a recommendation. In general terms though, as long as the base is heavy then you could go for a cheaper one.
Sorry I can’t be of more help.
Hi Fran, thanks for the article! I’m thinking about getting a punching bag for Christmas and haven’t got much experience using one, so thanks for enlightening me in that regard. Is there any particular heavy bag that you would recommend? I’m going to have to get a free standing one as I have no where to hang one at home. I’ve done a bit of research and found this article https://mmastation.com/the-best-free-standing-punching-bags/ which suggests the ringside elite bag. Do you have any experience with this bag or have any other suggestions?
Thanks again for the article, was extremely helpful!
Hi Oliver
Thanks for your question. Not a great deal of experience with free-standing bag, only the Century Bob style which are quite expensive – they are very good though. You don’t need a full length one. Everlast tend to produce quite good kit, I looked at this one and I guess if I were buying for home use something like this would fit the need – https://www.amazon.co.uk/Everlast-Powercore-Freestanding-Punch-Bag/dp/B00CSNELIO?ref_=fsclp_pl_dp_5
Sorry I can’t be more helpful mate.
I have two everlast bags one is on chains which is 60 lbs mainly for body shots and placement. The other bag is 100lbs and hangs hard with limited swing and it allows me to demonstrate stance, improvement of positions and whatnot. I box 3 days a week with 3 days of strength conditioning for strength. Use hand wraps and gloves when going hard on either bags is crucial for avoidance of injury.
Awesome article. I see people working out incorrectly with heavy bags all the time and it drives me nuts.
One of the biggest issues I have is when people push the bag without realizing it. As you said this really opens people up to getting hit if they were training with a real person.
Another issue is when a bag swings too much. Usually this is either from poor technique or the bag isn’t heavy enough for the person hitting it. I generally try and make sure people are using the right weight when training with a heavy bag to avoid this issue.
Anyway, thanks for the good article. Already forwarded on to several people I know.
Thanks for the info on the swinging bag. I kickbox 3X a week on the heavy bag and it drives me NUTS that the bag swings like crazy on my punches. I kept thinking “Why don’t they make these like the double end bag–with attachments on top and bottom!?”
I like to hit the bag with all I’ve got (I box for stress relief) but I knew I couldn’t be hitting it THAT much harder then anyone else.
So now I know how to fix it (well, after lots of practice). But I wish someone at the gym had pointed out the reason. That would’ve saved me from having to reach out and stop the bag umpteen zillion times in the last 6 months.
Excellent. The simple things work I guess BK; stop the bag by hammering home punches! Happy days 🙂
I hope to do us both proud coach!
I actually attended my first live boxing matches a couple of weeks ago. There were 6 bouts for a women and children shelter in my hometown. A female friend of ours was a participant, as well as the mayor and other business and media professionals. It was great fun and I won an auction for an additional one year membership to my boxing gym, which happened to be a sponsor of the charity event. Long story short, the owner of the gym said “next year – you’re in” to me. 🙂
Sounds like something to aim for Paul. Sounds like a very worthy event, and let’s face it, there’s gotta be a bit of you that ponders “I wonder how I’d react and perform?” My own view is that you’d do great. Let’s see what transpires eh 🙂
🙂
Thanks Paul. Always a pleasure knowing that these things help, especially given the fact that you have really come on leaps and bounds in your boxing skill and knowledge in the last 12 months or so.
Cheers, I really appreciate it.
Fantastic article with really great tips here Fran! Your ‘Old Man Hits A Heavybag’ video is an inspirational favourite of mine and reminds me of how much of this sport is mental as well as physical. It’s a tough game this ‘boxing’ and thankfully the heavybag doesn’t hit back. I must acknowledge that this article’s lessons are full of harsh truths and awesome referrals that will definitely help improve my skill though.
Thanks.
Hi Fran,
you mentioned the hard and soft variations of the heavy bag and I think both are very important. With a solid hard bag you have to punch correctly or you’ll learn the hard way. A tight fist and knuckle-elbow-shoulder alignment are necessary to avoid injury. The hard bag sort of mimics the impact of a head shot on your hand and you learn to ‘ration’ your power, applying enough force to make it a big shot and holding something back if necessary to avoid hand injury.
Soft bags are tricky, they can tire you faster but are very useful especially for training body shots. The elusive torso of a well trained opponent will be hard to hit and when you do, make it count. A body shot is quite different than a head shot – a good head shot can be a bad body shot and vice-versa.
The hard and the soft bags are a must for every gym, but the best speed bag is the opponents head gear and the best heavy bag – his body.
Hey Ivan
I hope that you are well
In the gym, we have 11 pieces of heavy hitting equipment. 2 Maize Bags, 2 wall pad systems and the rest heavy bags of varying shapes and sizes. As a boxer you have your favourite, but as you rightly point out mixing it up is vital.
What I particularly like is the final sentence. You can never beat the real thing and often we simply have to ‘make do’ with the old faithful heavy bag!
Hi Fran,
A few things I’ve learned about heavy bags that I would like to share with your readers…
1) Just as you say, bags can be packed quite tightly. Even though the bag may feel “safe” be aware that some may still have hard spots that feel like concrete (usually near the bottom but not always). It’s become a habit of mine to lightly punch a new bag about 20 times before I work on it. I never throw power shots until I know the texture of a bag.
2) Bags are different sizes for a reason. A big bag can mimic the big lumbering opponent which you need to work around, and the little bag can mimic a smaller fighter that can be pushed around. Everyone has a favourite bag, but you have to force yourself to use a variety.
3) As you say, new people get a kick out of making the bag swing wildly. Not only is this giving people a false sense of power, it’s also dangerous in a crowded gym. It’s even dangerous to yourself if your not careful. People may not realize that those steel hooks holding up the bag wear out over time. Go ahead readers, look at the hooks in your gym, you’ll see that lots of the steel is worn down. Once or twice a year one of our bags will drop like an overripe apricot. Usually when someone has got the thing swinging wildly! You don’t want it landing on someone’s knee!!
4) Exceptions to the “swing” rule/guideline (for me anyway) is a bag with a very long chain (like 10 feet or more). You’ll see these in some gyms with high ceilings. The long chain is deliberate because the bag doesn’t really swing wildly, instead it drifts around the floor covering a wide circular area. You have to chase it because if you waited for it to swing back you’d be waiting forever. I find these are very challenging bags.
5) A bag is a big target, but that’s no reason to zone out and punch blindly. We tape rings around our bags to represent head level and body level. Your target is no longer “the bag”. It’s something small and specific. It’s also good practice to pick a letter in the logo and make it your target. It will spin around and move away which forces you to follow it, thus developing footwork.
6) You can work on power shots under pressure by knocking the bag back with a punch and then taking the center. Own the center for 20 or 30 seconds. The bag will want to swing back to vertical and your job is to keep knocking it back with power shots. Keeping a heavy bag in the air like that is a real workout. When you’re done you have a chance to work on sidestepping an opponent that’s rushing you. Don’t ever stop the bag with your hands and walk away. Pivot away properly.
7) Further to point 3. When you’re really hitting with power the bag doesn’t swing at all, it jumps up vertically. Try to make the bag hop every once in awhile with a cross.
Wonderful stuff Karl.
I’m convinced that readers get as much and often more out of the comments than the actual article. Number 6 is a murderous work out. Number 5 is a subtle point and is well worth putting in place.
Great contribution mate, as always. Thanks and all the very best to you for the upcoming festive period.
Hello there,
I have been working at the heavy bag for some time now and I don’t seem to be getting any better. My hits are powerful or so my coach says but after 30 seconds of hitting the bag I have to stop because I get light headed. I’m not swinging the bag either all my punches are quick and they stun the bag.
Also when I’m doing mitt work with a partner after one round I’m exhausted and unable to continue because I feel like I’m going to pass out. I have once because my coach told me to keep going and that I’d be alright. I’m not running at all could that be it? What do you think I need to work on so I can stay longer in the ring?
I have been going to a boxing class for about a year now and my endurance is that of a corpse. lol Any suggestions?
-Thank you so much! 🙂
Hope it’s ok if I give my 2 cents.
If you were brand new to exercise I would say you can expect this sort of thing until you achieve a certain level of fitness, but this usually only takes about a month and you said you’ve been going for a year! I’d suggest visiting your doctor and having your blood pressure checked. If you stand up quickly from a laying position do you feel light headed? In any case, a doctor can easily check this and prescribe medication if required.
Thank you so much Karl, I really appreciate it 🙂
I am definitely going to get a check up to see whats going on. Hopefully it’s nothing serious.
Hi Michelle
Karl has given you an option that I think you should investigate further. It’s the light-headed thing that makes me agree with Karl in this as your first course of action. On the general question of running, every one of us coaches can spot when a boxer isn’t doing the necessary road work. Get into a varied running regime, at least 2 nights a week. 2 or 3 milers coupled in with some sprinting and interval running (for anaerobic fitness). In short, running is what gives a boxer the stamina to work anaerobically for periods of the round.
Thanks for the question good luck with improving your staying power.
Thanks Fran! Your advice is very helpful 🙂
You are welcome Michelle. Best of luck.