There are lots of people who think that training with a punching bag is not for them as they do not have the required punching/boxing techniques that professional boxers use while punching a bag; but that’s not true. Punching a bag does not require any special technique. If you have some basic understanding of how to punch, you could do it just as a cardio and/or muscle building exercise.
Additionally, it’s not very hard to learn some basic boxing techniques and then improve them by punching a bag. Therefore, it is worth having a punching bag hang in your garage or back yard, or even putting a free-standing punching bag in your living room or balcony and throw some punches from time to time to release stress, build muscle, improve cardio, lose weight, and numerous other benefits. Here are some effective daily punching bag workout drills that can help to improve your striking technique, power, speed, and endurance:
- Shadowboxing: Shadowboxing is an excellent warm-up drill that allows you to practice your punches, footwork, and movement without hitting a punching bag.
- Jab, cross, hook, uppercut combination: Start by throwing a jab, then a cross, then a hook, and finish with an uppercut. Repeat the combination as many times as you can for 3-5 rounds.
- Body shots: Focus on hitting the body of the punching bag with a variety of punches, such as jabs, crosses, hooks, and uppercuts. Repeat this drill for 3-5 rounds.
- Footwork drills: Use the punching bag as an obstacle to practice your footwork. Circle around the bag, slipping punches, and changing directions while throwing punches. Repeat this drill for 3-5 rounds
- Defense drills: Practice slipping punches, ducking, and blocking while hitting the bag.
- Speed bag: Use a speed bag to practice your hand-eye coordination and speed.
- Cool-down: After your workout, do some light cardio such as jogging in place or jumping rope to bring your heart rate back to normal. Finish with static stretching exercises such as holding stretches for your arms, legs, and trunk to help your muscles recover.
It's important to note that it's important to use appropriate gear such as hand wraps, gloves and mouthguard while training with punching bag. Also, it's important to listen to your body and not overtrain, so adjust the time and rounds as per your fitness level and preference.
