It’s a great feeling when you get into a real flow during your heavy bag workout. This short video gives you two practical and simple ways of building a heavy bag workout that hits the mark. You can find a rhythm and groove that will last for the full duration of the round, supporting smooth movement and powerful punching from start to finish.
Heavy Bag Workout – Tip 1
This tip is very practical and gives you the basis of the technique of finding flow. I am a massive fan of boxing drills. If you are looking for solid and predictable improvement then make boxing drills a core element of your boxing training regime.
The boxing drill we use in this video is Terence Crawford inspired and it’s all about straight line work. The specific skill that I demonstrate is often referred to as the pendulum step and it is ideal for building a rhythmic ‘bounce’ of the feet whilst co-ordinating the delivery of your punches.
As with all boxing drills, slow and steady is what will get you the benefits. It is much better that you complete 10 good executions of a boxing drill than 100 bad executions. So, slow things down and avoid ingraining bad habits into your boxing style.
When you transfer this skill to your heavy bag work, you can change angle and position when you are out of range. Maybe use the L-step to switch angles, that way you won’t be coming in and out along the same line of attack and retreat.
Heavy Bag Workout – Tip 2
If the pendulum step boxing drill gives you a technical tip for finding flow on the heavy bag, then effective breathing gives you the practical tip.
Building a rhythmic breathing pattern is very important, certainly that’s my view.
Feel free to exhale on every punch, but at the same time ensure that you are maximising your oxygen intake throughout the duration of the round.
Breathing, in through the nose and out through the mouth, in a consistent way will help keep yout muscles oxygenated, and that will help you maintain an effective rate of punching and movement.
There you have it, short and sweet. Let me know what you think in the comments section below.
Cheers
Fran
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