Training with a heavy bag is an effective way to increase your boxing speed and strength. With minimal boxing training equipment and maximum motivation, you can easily start to improve your performance.

We’re highlighting how heavy bag training benefits fighters. Then, we’ll cover the basic skills involved in a punching bag workout to give you the training tips you need to succeed.

Read on to learn why bag training may be the best next step in your boxing journey. 

How Heavy Bag Training Amps Up Boxing Skills

Heavy bag training helps fighters in numerous ways. From adding power to punches to focusing on maintaining balance, it’s everything you’d want in one workout. 

But the benefits don’t stop there. Here are a few other reasons why incorporating a punching bag workout into your boxing routine is ideal: 

• Improves endurance
• Strengthens muscles
• Boosts punching speed
• Supports cardiovascular health
• Promotes quicker footwork

A heavy bag workout allows fighters to refine their skills and create the speed, accuracy, and punching force they need to face their next opponent. 

What’s Involved in a Basic Punching Bag Workout?

The main difference between shadow boxing and working with a punching bag is the added weight. The heaviness helps fighters learn how to land better punches, as well as defensive reaction times as the bag swings back. 

There are also several punch combinations you can perform during a heavy bag workout. Take the opportunity to switch it up and try new moves. 

Although, to get started, here are a few tips to keep in mind when learning how to hit a heavy bag.

Stay Close to the Bag

Maintain a close distance from the heavy bag to not overextend the arm when punching. However, stay agile enough to quickly step back as the bag swings back and forth.

Move in an Arc

Part of heavy bag training requires staying light on your feet. Rather than being rooted in one spot, shuffle your feet from side to side to move in an arc around the bag as you throw different punches.

Follow a Rhythm

After getting comfortable with the weight and the rebound of the heavy bag, settle on a good rhythm. Depending on how hard your punches are, start by hitting the bag every two to three bounces. 

Keep in mind, a heavier punch will cause the bag to come back faster and may need to swing first before landing an effective second punch.

Switch Up Punch Sequences

A simple punch routine may start with a jab-cross sequence to improve speed. Then, to add intensity, throw in an uppercut or hook. 

Part of boxing training involves establishing good body positioning and timing your punches correctly. Changing up the punches helps with agility and keeps you from overthinking your next move.

Types of Punching Bags to Help You Train Harder

There are several heavy bags to choose from when training at home or in the gym. The most commonly recognized is a heavy bag that hangs from the ceiling.

Hanging heavy bags are strong enough to withstand the most intense punches, but if you don’t have the support necessary to hang one at home, you have other options.
A double-end bag is much smaller in size and works well to improve boxing speed and accuracy. With a density ball suspended by heavy-duty shock cords, this speed bag challenges the reflexes as you work on your hand-eye coordination. 

Also, if you want a heavy bag secured on a boxing stand, the Cobra Reflex Bag is the perfect option. It helps develop punch speed and power, as well as defense maneuverability. 

The base keeps the boxing bag in place with a rapid recoil spring every time the bag is hit. This is particularly beneficial as a kickboxing bag to practice punches, kicks, and the quickness needed to evade opponents. 

Take a look at the different types of punching bags and match your choice to what you want to achieve. Is it speed bag training? Maybe you prefer a heavy bag with a stand option. 

Whatever boxing workout you have in mind, there’s a punching bag ideally suited for you.

Gear Up with Hayabusa

Heavy bag training delivers an intense strength and cardio workout at every boxing level. And it’s easy to get all the boxing training equipment and gear you need in one place with Hayabusa. 
Choose from award-winning boxing gloves, a complete collection of the best heavy bags, hand wraps, boxing shoes, and more to ready yourself for your next battle.