How To Use Punching Bag?

In this article, we will tell beginners and those who do not plan to practice martial arts about the advantages of using a punching bag, the types of punches and how to do it in general, and where to start.

What is useful using a punching bag?

Improves Boxing Technique

Boxing is more than just punching a bag. It is about performing every move correctly and with precision. You can feel the force of a punch when you do a punching bag workout. You can improve your punching technique and your overall performance by punching the bag.

Builds Endurance

You will find that the challenge of giving your best pushes your limits, which increases your endurance. Your endurance will increase the further you step outside your comfort zone. This endurance will also be evident when you do other fitness activities, such as a punching bag workout, or when you try new types of exercise.

Relieves Stress

Punching a heavy bag can reduce stress, anger, and improve your mood. It stimulates the production of neurohormones including norepinephrine which can improve mood and increase cognitive function. Mentally, the bag acts as a symbol of stress release and can be used to represent your problems.

Improves Strength

Punching bag exercises are designed to build as many muscles as possible. Punching bag exercises engage the arm, chest, shoulders, back, core, and chest muscles. This increases power and strength over time.

Improves Balance, Stability, and Coordination

You will need to use your feet and move the bag in a heavy bag workout. The ability to move around the bag and punch it can improve coordination and balance. Balance and stability are also built by staying on your toes and shifting the weight from one foot to the other.

How do you use a punching bag?

You can cause serious injury to your wrists and hands by hitting the punching bag incorrectly. If you don’t know how to hit the bag correctly, you could break your hand, sprain your wrist, or peel the skin on your knuckles. Before you start training, you should get gloves and wraps to secure your hands. You can injure yourself if your wrists and hands are not properly secured.

It is important to do a warm-up before starting a workout, just like before any other exercise or sport. To increase your heart rate and blood flow, spend a few minutes lightly hitting the bag as you go around it. Concentrate on your breathing at all times. Inhale during a slow, relaxed movement and exhale during exertion. This will provide a flow of oxygen throughout your body to fuel your muscles.

Hitting the bag

Standing with your feet shoulder-width apart, your front foot facing the bag (boxing position), stand with your feet together. While you throw your punches, plant your feet, and move on to the next shot. Try to make sure that each punch flows smoothly into the next. Make sure you hit the bag with strong, quick punches. It is easy to fall into the trap of pushing the bag rather than punching it.

Although your bag will not hit you, it is important to practice getting your hands back in your guard position.


Punching bags are a great way to make punching combinations more varied and learn what you don’t do well in sparring.

You can use any kind of punch and mix it up as you like. Focusing roughly on your height, you can implement combinations with punches to the head and body. Below are some of the punches that you can use.


It is a direct hit that is used very often. The jab is a punch that helps you keep your distance, and it’s also a very common way to start a combo. The jab is usually performed with the weaker hand, but if the jab is performed with the dominant hand, it should be a strong punch with the expectation that it will shake the opponent


A punch is thrown through the opponent’s hand while he is attacking. A cross is a punch that is directed into a counter punch. It is a punch that, when delivered, must be sure to hit the target. The cross is performed with the dominant hand, and a lot of force is put into it.


It is a sidekick whose purpose is to bypass the opponent’s defense and strike him in the jaw or temple. This punch is often the final blow in combinations and leads to a knockout victory


A blow that is delivered from the bottom up. Most often used at close range, as the opponent does not notice this blow and the uppercut can pass through the defense due to this

Punching Bag Workout For Beginners

Beginners should take it easy and gradually increase their routine. Start with the basics and work your way up to combine them. Basic boxing punches are jabs and crosses, left and right hooks, and left-and-right uppercuts. These punches can be combined to target different areas or improve certain boxing techniques. Don’t forget to use boxing gloves and hand wraps!

Take this example:

  • jab-cross
  • jab–hook–cross
  • cross–hook–cross
  • jab–cross–hook–cross
  • jab–cross–jab–cross–hook–hook

Here’s a quick workout program that you can use to get started:


10 minutes jumping rope

20 squats

20 push-ups

40 crunches

 Shadowboxing – three-minute rounds

  • basic jab, cross and hook punches
  • rest for 30 seconds
  • repeat four times

After warming up, start working with the bag, using the above strokes, when the strokes are good, try doing combinations

Start with three-minute rounds. As you gain strength, increase the number of rounds and their duration to five minutes. Take one-minute breaks between rounds. Keep the pace and hit the bag at a slow but steady pace.


50 push-ups

50 squats

100 sit-ups

Rest as little as possible

In the end, I would like to say that if you count on a good result and want to do boxing, and not just train with a bag for yourself, it is necessary to find a trainer and go to the gym. This article may be useful to try to train with a punching bag, but to be sure, we advise you to consult a professional trainer to show you the right way to apply the punch, as text and pictures cannot explain all the details.

Also, when practicing on a punching bag, do not forget and do not neglect your safety, use a wraps and gloves for boxing. Thank you for reading this article!

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