In boxing, the heavy bag is one of the essential training tools used by boxers. Its primary purpose is to help strengthen the muscles engaged while you throw a punch, but the benefits it provides don’t stop there. A heavy bag can help to improve your endurance, timing, and footwork when used correctly.
This article will review some cardinal rules you should follow to get the most out of your heavy bag training.
Five Things Boxers Can Do To Get More Of Their Heavy Bag Training
Protecting your hands should be a priority for boxers, so always wrap your hands and lace up a pair of gloves before working on a heavy bag. Many boxing careers have been ended by boxers forgetting to protect their hands before hitting a heavy bag.
Some of the rules you should keep in mind during your heavy bag training sessions include:
1) Don’t Let The Bag Swing Too Much
It’s easy to convince yourself that the heavy bag swinging away wildly as you hit it is a sign that you’re throwing hard punches, but it’s really a sign you only have a basic understanding of how momentum and kinetic energy work.
A heavy bag swinging excessively is typically the result of punching it as it moves away, making the swing more pronounced. Instead of doing that, try to time your punches to stop the bag from swinging as it moves toward you.
In other words, it’s okay if the bag swings after you fire off a combination, but you should be able to stop all of its momentum with a single punch.
2) Work On Your Range-Finding And Timing
Aim to keep a consistent distance between you and the heavy bag if it’s swinging toward you. For instance, you can keep the heavy bag at outside range by matching its swing with your footwork so you move in and out as it swings to maintain the proper distance. Doing this allows you to work on your long-range weapons, like your jab, while the bag serves as a training partner that tries to close the distance on you before retreating. It’s an effective way to work on your ability to keep opponents at the range you want them. It’s the next best thing next to sparring regularly to get that feel.
The swinging motion of a heavy bag also makes it ideal for working on your timing. As we mentioned earlier, look to control the bag’s swing by landing punches as it moves toward you to stop its motion.
Landing a shot as a target moves toward you is a valuable skill to have as a boxer. Doing so increases the power the punch lands with by capitalizing on the target’s momentum. This makes a heavy bag swinging toward you an excellent way to practice dealing with aggressive opponents looking to crowd you.
You should also look to hit the bag as it moves away from you to practice your ability to stay at outside range while using your feet to maintain the distance you want as opponents move away from you. Learn how to time your punch with your footwork and the bag’s movement. It’s an essential skill that will pay dividends when you share the ring with another boxer.
3) Don’t Push The Bag
Pushing on a heavy bag is one of the worst habits a boxer can develop; a boxer who habitually pushes the bag while training will likely continue the behavior during sparring and fights. Pushing an opponent is a foul in boxing, often leading to getting an earful from the referee. It could also earn you a point deduction if the behavior continues.
That’s not the only reason boxers shouldn’t habitually push on heavy bags or opponents. Pushing someone in front of you forces you to move your arms away from your guard, leaving you vulnerable to their attacks, particularly hooks. The motion required to push an opponent leaves your chin wide open. A skilled opponent who notices your habit would wait for you to drop your hands as you push off on them and fire off a hard left or right hook.
4) Don’t Lean On The Bag
As with our third rule, our fourth rule is about not developing bad habits. There is never a good reason to depend on the ropes, an opponent, or a heavy bag to keep you on your feet inside the ring.
For example, when you lean on an opponent, you need them to stay exactly where they are to keep your balance. If the person moves out of the way, you lose your balance, compromising your defense and leaving you vulnerable to punches. Boxers should always maintain their balance standing on their own feet.
This doesn’t mean you can’t make contact with your opponent or the bag when fighting at close range. Maintaining physical contact with an opponent is okay when fighting at close range. There’s a difference between being close enough to touch an opponent and leaning on them to support your weight.
5) Stay Disciplined During Your Heavy Bag Sessions
It’s important to stay disciplined when hitting a heavy bag since how you train is how you fight. Some of the main things to keep in mind when working include:
- Use proper form as you throw your punches so you develop the proper muscle memory.
- Always bring your hands back to your guard as you throw punches. Don’t just spam punches; anticipate punches coming back at you.
- Follow the four rules listed above during all your sessions.
- Finish your rounds before taking a short break. You can start with one-minute rounds and gradually work your way up to three.
- Keep your feet moving while hitting the bag. This helps to develop the footwork needed for a real fight.
Heavy Bags Bring Many Rewards When Used Properly
A heavy bag helps to develop many aspects of your boxing game, like your power, footwork, timing, and cardiovascular endurance. Work the bag well, and you’ll enjoy noticeable improvements.
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