Heavy bag routines

trkinsky

New to the group!

I have been using the heavy bag for 2 years for my cardio. I have searched for some different exercises that I can build into my routine that either include the bag, or can be done with the gloves on.

Is punching the bag also considered a core strength workout?

Tim

alicollins74

Hi Tim!

Now, I am no boxing expert, but here is what I think. It depends on how you are hitting the bag. If you are using your boxing stance and thowing punches where you are turning your hips, then I think it works your core. On the other hand, if you are just standing there and only thowing punches, it will not be a full body workout, you will just be using your arms. I can tell when I am using my abs and back properly when I am punching. I hear that you get your power punches from your legs and core...

so hope this helps...I have been going to a boxing club for 11 months and have lost 70 pounds and I am addicted to it...it truly is the best workout!!

trkinsky

Thanks for the reply, I posted my routine in another thread, but I have a 360 degree area around the bag and I hit it pretty hard. I also use the time between rounds to do pushups and squats so I think I am getting the max out of the workout. I worry about arthritis from damage to my hands.

I hear what you are saying about activating the legs and core. I can tell when my form suffers because i am hitting with arms only.

Congrats on the weight loss. That is impressive.

digit78

I train at a boxing gym and my trainers make me do a few different things on the bag for each round, all for different purposes:

- Power Punching Combos (this includes movement around the bag, never standing still).
- Speed Punching Combos ( as per above - always moving)
- Left Jab only with speed or power (this is brutal)
- Right Cross Only with speed or power (as per above)
- Left Hook, Right Hook
- Jab Crosses where the bag has to remain angled throughout the round (cannot let it swing straight down). Great for speed, power and endurance.

The key is always form (including keeping hands up!). If your forms correct then you are working the whole body (Legs, Core, Chest, Back and Arms).

Often I'll head into the gym and following some skipping rounds I will practice my form on the bag, practicing my slips and ducks, stepping in (and fighting on the inside), stepping out, pivoting etc building up the intensity during the session. I love it!

digit78

PS - When I first started out I stumbled across some great heavy bag videos (as well as general boxing technique videos) that helped me fine tune my footwork and form. Not everyone wants to be a fighter, but even those just interested in boxing fitness will get value from them as it will help you make the most from your boxing training by teaching you to punch through the body rather than just the arms.

If you (or others) are interested then let me know and I'll post up a new topic with the videos in them.

trkinsky

At 52 my fighting days are long gone. I hit the bag for stress release and for cardio 4 days out of the week. I saw that you mentioned 3 rounds of sparring as the best workout ever. I don't know if I am that brave. The best thing about the heavy bag is that it doesn't hit back (although I found out the hard way that it can buckle a knee when it is moving and you don't pay attention)

What gloves do you wear? I alternate between 16 oz Twins, 8 oz Everlast bag gloves. I have also used the Protex 2 and they are probably the best at protecting my digits. I use the slip on wraps when I am lazy but try to use cotton 180" whenever possible.

Thanks for posting. You have been really helpful

digit78

The sparring was a natural progression my trainer has worked tight with me over the last 6 months (technique, fitness, confidence, ring awareness) so when the prospect of sparring came up it was less daunting. Don't get me wrong, I was helluva nervous the first time but my trainer eased me in and I really enjoy it................ never realized it would be so hard, so physically demanding.

The gloves I use for my Bag and pad work are 14oz Ringside IMF, although I'm waiting for a set of 16oz Ringside Sparring gloves. They are great gloves, fit snuggly and give plenty of protection while still letting you 'feel' the punch. I use 180" wraps also, makes a better and tighter fit then slip on wraps in my opi nion.

I'll dig up those YouTube videos as Im sure you'll enjoy the extra hints & tips they give you and help you get that little extra 1% from your bag training.

trkinsky

Thanks, looking forward to the videos. I have surfed over most in YouTube on the subject. I'd like to learn more about the gloves. I went 14 3 minute rounds with my 8 oz gloves today and I hurt my hands a bit. Of course I didn't feel it until 3 hours after the workout.

Do you wear a heart rate monitor in training?