A punching bag is a great tool to have when it comes to training. Not only is it a great way to let out some of your pent-up aggression, but it can also improve your punching technique and stamina. To make the most of the time you spend training, know what to look for in a bag and how to hang it properly. In this article, we will cover how to use a punching bag, as well as provide you with a training regimen to follow.
The Types Of Punching Bags
Freestanding bags are the most popular type and are filled with a variety of materials, such as sand, water, or air. They are typically filled to about 70% capacity to provide some resistance when punched. Hanging bags, on the other hand, are filled with either sand or water and are attached to a sturdy overhead beam or frame. Because they are heavier, they provide more resistance and are better for developing power. Finally, there are Muay Thai bags, which are cylindrical and made from heavy-duty materials such as leather or vinyl. They are filled with sand or water and are best for kicks.
What To Look For In A Punching Bag
Not all punching bags are created equal. When looking for a punching bag, consider the following factors:
The size of the bag will depend on your weight and height. A general rule of thumb is that the bag should be about half your height and weight. So, if you weigh 150 pounds, look for a punching bag around 75 pounds. A bag too light or too heavy will not be effective.
The best material for a punching bag is heavy-duty vinyl. This will help absorb the impact of your punches and prevent the bag from tearing. The bag should be filled with sand or some other type of filler so that it does not move around when you hit it. Take a look at the seams to make sure they are reinforced.
The bag should be round and have a good amount of bounce. This will help you practice your Heavy Bag Pro workouts, improve your combinations, and perfect your timing. While some bags come with a built-in stand, others require you to hang them from the ceiling. Go for a bag that is easy to hang and does not take up a lot of space.
The price of a punching bag can vary depending on the quality and size. You should expect to pay anywhere from $50 to $200 for a good quality bag. If you are just starting, it might be a good idea to invest in a cheaper bag until you decide if you want to continue training.
How To Hang A Punching Bag
Once you have chosen the right punching bag, it's time to hang it properly. Here are the steps to follow:
1. Find A Suitable Place
The best place to hang a punching bag is in an open space where it will not hit anything when you punch it. Find a sturdy beam or frame to hang the bag from. The beam or frame should be at least 8 feet high and capable of supporting the weight of the bag. Sketch the room and mark the location of the beam or frame.
2. Mark The Spot
With a tape measure, mark the spot on the ceiling where the beam or frame is located. Measure the distance from the floor to the spot where you will be hanging the bag. Try to find a spot that is close to the height of your waist. If you are unable to find a spot close to your height, you can install a punching bag stand.
3. Drill The Holes
Using a drill, make two holes in the ceiling at the marks you made in step 2. The holes should be large enough to fit the bolts that came with the punching bag. Check the weight limit of the ceiling to make sure it can support the weight of the bag. Read the manufacturer's instructions carefully before drilling the holes.
4. Hang The Bag
Slide the bolts through the holes in the ceiling and attach the bag to the bolts. Tighten the bolts until the bag is secure. With a helper, test the stability of the bag by hitting it with a few punches. When you are sure the bag is stable, you're ready to start training.
How To Use A Punching Bag
Now that you have your punching bag all set up, it's time to learn how to use it. Here are the basic punches you should start with:
1. Jab: The jab is the most basic punch and is used to establish range. To execute the jab, step forward with your left foot and extend your arm straight out. Keep your arm close to your body and snap your hand forward. The jab should be used as the first punch in a combination.
2. Cross: The cross is a powerful punch used to knock your opponent down. To execute the cross, step forward with your right foot and extend your arm across your body. Keep your arm close to your body and snap your hand forward. The cross should be used as the second or third punch in a combination.
3. Hook: The hook is a powerful punch used to knock your opponent down. To execute the hook, step forward with your left foot and extend your arm in a circular motion. Keep your arm close to your body and snap your hand forward. The hook should be used as the fourth or fifth punch in a combination.
Now that you know how to use a punching bag, it's time to put together a training regimen. Here is a basic routine to get you started:
Warm up your muscles with some jumping jacks or push-ups.
Practice jabbing, crossing, and hooking for 3-5 minutes.
Throw a few combinations (jab, cross, hook).
Rest for 1 minute.
Repeat steps 2-5.
Finish with a 5 minute cool down.
A punching bag can be a great addition to your training regimen. It can help you improve your stamina, strength, and hand-eye coordination. The best way to use a punching bag is to start with basic punches and work your way up to more complicated combinations. Be sure to follow the proper safety precautions when using a punching bag and consult with your doctor before starting any new exercise program.