How To Train With A Punching Bag: Expert Advice

Are you someone who recently got a punching bag? If you want to know how to train with a punching bag, you have come to the right place. 

Training with a heavy bag isn’t just punching at the bag or kicking it. Proper training requires a lot more discipline, scheduling, and technique. If you are wondering how to train with a punching bag, then read on.

What should you know?

Heavy bags – which are a kind of punching bag most commonly used for MMA and boxing training are a good choice to work with.

Training with such a punching bag can be used both to improve your skills as a boxer or a fighter. But if you’re neither, then it is a great way to have a full-body workout as well.

Training with a heavy bag requires a lot of concentration and movement. It also requires you to maintain stamina and is one of the best ways to improve your endurance and efficiency. 

Before you begin training with a heavy bag, it is best to choose the place of your workout. You can either train at the gym, throw a combination of cool punches and jab, and get your workout done with. Or if you’re a dedicated boxer or fighter and want to train your body better, then you could set up one at home too. 

Make sure that you choose a place with plenty of space to move around. Hanging the punching bag at a place that limits your movement can impede your training instead of building it up.

How To Train With A Punching Bag

Steps for Training with a Punching Bag

Warming Up

First things first, you should warm yourself up before any kind of workout or training. Warming up is a good way to begin any training as it gets your blood flowing and raises your body temperatures. It also loosens your joints and helps you become flexible. Most importantly, it gets you in the zone and a mindset of training.

Wear Gloves or Boxing Wraps

Then, choose your boxing gloves or boxing wraps. It is essential you not train bare-knuckled. Not only can that result in injuring your knuckles or possibly even breaking them, but it can also leave them sore for days.

Punching bags aren’t lightweight, especially the ones used for training, so gloves and boxing wraps are a must. They give your wrists and knuckles enough padding to launch power punches and jabs without dreading the pain.

Time Your Training

When you’re training with a heavy bag, it is important to time your rounds and the rest periods. That keeps you motivated and disciplined. Time your training accordingly. If you’re training as a workout, it is best to have around 5-6 rounds of 3 minutes each with 1 minute rest periods. 

You can increase or decrease the number of rounds and the rest periods depending on your skills and endurance.

Proper Stances

Having a proper stance for throwing a punch or training is crucial. It gives your body and hands the support they need to land good punches, and they aid in efficient training. A wrong stance can tire you up earlier and can negate your training and your hard work.

Your feet should be comfortably set apart and should be facing the same direction as your hips and chest. 

Your core properly engages when you stand in a manner that is most efficient for your movements. So proper stances should be considered before you begin.

Hands Up

Always have your hands up and guard yourself. Your face and head are the most important parts of your body, and your opponent will not hesitate to go for them. Remember, hands down, you become the clown. For your safety, always have one hand up guarding even when you throw jabs or punches.


Your footwork and constant movements half of your training. There will be no beneficial and efficient training if you are stationary and don’t move around much. 

A good boxing training or a good workout requires you to be constantly in motion. Moving on the balls of your feet and going around the punching bag is a good way to work with it. Your position for footwork is also important and can increase the power of your jabs.

Always Be in Motion

You should get comfortable with shuffling around the punching. Moving around also gives you an idea of your punching range when you throw empty punches at the bag. 

A real opponent will be standing still but be waiting for you to drop your defense to land their punch. That is why moving around keeps you vigilant and focused.

Punch, Not Push the Bag

You should punch the bag in a snapping manner and not use your weight to push at it. That just cancels your efforts entirely. Punch and don’t push the heavy bag, that way, it won’t be swinging around uncontrollably, and you will be able to land more punches. Using snap punches for this works well, and you can use various combinations of punches, kicks, and jabs to your liking.

After punching, move away from the bag with each punch so that when you follow up, you’re forced to move forward. This keeps you in motion and a rhythm and helps you train better. 

When throwing snap punching, don’t just focus on the top of the bag. Throw punches all around it. Use body punches and switch to head ones. Don’t keep throwing punches with only power and no technique. That will only time you and not improve your endurance, efficiency, or skills at all.

Choose Your Combination

Choose your combination of punches and movements that you prefer. You can add up combinations of punches, with jabs and hooks, body shots, and leg kicks. When beginning, using combinations of left and right punches also works well.

Jabs are very useful when you’re a beginner so use them to apply when you’re learning.

Fire Up Your Imagination

It can be drab if you don’t use your creative imagination while you train with a punching bag. It becomes more engaging and interesting when you vividly picture a worthy opponent in front of you instead of a dull punching bag. 

Fire up your imagination and envision yourself in a setting and a situation that gets you motivated. You can be having an international match or fighting as a vigilante; there is no limit to your imagination. So use it and make your training exciting and worthwhile. 

Final Thoughts

MMA heavy bag training is the best way to improve and practice your endurance skills and master your techniques. Even if you’re an amateur, a punching bag would be the best way to train. Training and practice are what take you ahead. 

Make sure you’re training properly and safely with punching bags within the watchful guidance of a trainer or coach until you’re ready to do it on your own.

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