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  1. #1
    Join Date
    May 2005

    Punching Bag Workout

    Wasn't sure where exactly to put this thread, so I figured since it was a personal type of training. I apologize in advance if it's in the wrong section.

    Anyhow, I was just wondering if anyone had any thoughts on what type of benefits there may be with working almost strictly with a punching bag. I know that working with one is a good cardio source, as long as you keep your hr up. And, you can do a multitude of things to incorporate different muscles and movements, but if one were to almost strictly use the bag and have a good diet, would it be possible to see many results in the form of look and appearance? Or would it mainly just be results in the stamina and cardio (Feeling better) areas? I am wanting to lift as much as is possible throughout the week, but I've noticed that with my work schedule, sometimes it's hard to actually get to the gym, although I would always be able to come home and use the bag!

    Last edited by hicarbon; Jan. 19/08 at 08:51 AM.

  2. #2
    Join Date
    Jan 2008
    Over using the bag could result in injury to hands, wrists, and elbows. Just something to think about.

  3. #3
    Join Date
    Jan 2008
    Sydney- Australia
    The heavy bag is one of my favourite conditioning tools. Obviously, this comes from my kickboxing background, but also, its a very efficient tool.

    There are so many different drills you can do on it, from punchout (punching as hard as you can), to speed drills. You can even incorporate it into a conditioning circut. For example:

    10 Burpees
    50 punches to the bag (Jab, Cross)
    10 Pushups
    20 Crunches
    Repeat 5-10 times.

    Only hit the bag with good quality boxing gloves. Wrist wraps are also a very good idea.

    In regards to appearance. Any muscle growth benefits will be very negligible. It is very much a conditioning tool, not a muscle building tool. With proper diet requirements, you'll notice fat loss from using the heavy bag properly.

  4. #4
    Join Date
    May 2005
    Awesome, thanks for the info!

    I will definitely try out that conditioning workout. I didn't really think I'd see much as far as muscle mass from it, but more along the lines of the fat loss and possible toning down (I'm mainly worried about my chest and stomach areas, but I also need to make myself eat a healthier diet and workout more).

  5. #5
    Join Date
    Jan 2008
    Boston, MA
    Bag workouts can be incredible for conditioning and losing weight. When I first started doing them I dropped about 15 pounds a month for about 3 months. I boxed throughout high school and would spend a good portion of time on the heaving bag during my workout. I would always do 3 minute rounds, and would do about 5 or 6 rounds on the bag during my workout and got great results. There are alot of drills you can do to mix things up. I like the one Spartan posted, but never tried anything like that. Focus more on speed instead of punching through the bag for better conditioning. Also keep your knees bent so you can work your legs. And as Spartan mentioned, always properly wrap your hands so you don't injure your hands or knuckles, I would suggest googling proper hand wrap technique since its pretty important. I would recommend starting with 12 ounce gloves and eventually move to 16 to get strength up. Shadow boxing with 1-1.5 lb weights in between rounds will also help muscle growth. Enjoy

  6. #6
    Join Date
    May 2005
    Thanks for all the great tips guys, I really appreciate it. Just one more questions (Well, opinions really)

    I went to a local sporting goods store to price bags and all and saw that they have a multitude of things there. There were three in particular that caught my eye though. Which do you guys think would be the best fit for me? Just a little about what I'm looking to do with the bag - I'm not really trying to learn how to box or anything, I mainly want to use it for conditioning and a nice core workout. I'd also like to use it to get my arm speed and leg strength up. So I want something that I can not only punch with, but kick with also, so I know a longer heavier bag would be best (right?). So with that, would even having a speed bag be beneficial, or is that something that is more essential to boxing?

    Here are the options:
    1) It's a UFC MMA 100lbs bag for $100
    2) An 80lbs Everlast NevaTear heavy bag for $79
    3) A 70lbs Everlast heavybag speed bag and stand combo for $179 (regularly $400+)

    I like the idea of the combo package because it has a really durable and nice stand for both the heavy bag and the speed bag, but do I really *need* the speed bag for what I'm looking to do?

  7. #7
    Join Date
    Feb 2008
    For punching routines I'd go with the 80 pounder at 79$. And with this bag you can opt for kicking workouts as well. ***EDIT nevermind! go with #3 I didn't notice all of the stuff it included!***

    It's really up to you, personally I'd go with #3 because speed bags are awesome for hand-eye coordination improvements and they are fun as hell!

    I used to have one....and I put it through hell and it never tore apart.

    Here are a couple of ideas:

    #1 thing to do for these workouts though is to make sure you got good form...with this kind if impact you don't want to hurt yourself. Maybe ask a local martial artist for proper form or sample exercises to get you ready.

    Now onto the exercises....

    Buy cheap dumbells weighing from 1lb to 5lbs.
    Hold one in each hand
    Start with the 1lb dumbells and punch non-stop until you are near failure.
    Rest 30 seconds. (Adjust accordingly)
    Start with the 2lb dumbells and punch non-stop until you are near failure.
    rinse and repeat up to 5lb and down back to 1lb.

    Believe will become an incredible punching machine if you do this routine a couple times a week.

    Next one is shadow boxing...pretend your punching bag is someone trying to take you down...pretend to dodge....counter attack...strike some this until near failure. Rest 2 minutes....rinse and repeat 2 times. Use your knees and legs and move around the bag...this is good for leg conditioning.

    Next one is all out straight leads...for your punching form you should be hitting
    the punching bag at the same area where your nose would be if you we're the punching bag...punch with your right and as you retract punch with your left...kind of like a piston action motion. Stand still and have you feet should width apart...maybe have the one you are more comfortable with planted a little in front of you. You can either go all out until failure or you can do 10 sets of 20 punches (10 each hand) with barely 2 seconds of rest between sets.

    PM me if you want more ideas!

    Hope I helped!

    Last edited by Eric L; Mar. 06/08 at 11:57 AM.

  8. #8
    Join Date
    Nov 2008
    I just purchaced a bag for my son, and I figure I might use it. I don't have any boxing experience so this may be a dumb question. I don't have a lot of space, so I was wondering if it is real important to be able to move around the whole bag, or if being albe to just move around half of the bag will be good enough for working out. thanks

  9. #9
    Join Date
    Nov 2008
    I just got a bag a few days ago and like the sound of the workouts posted.

    I'm wondering how easy is it to damage your hands on the bags? I hear about martial artists that punch brick walls for two hours a day on documentaries.

  10. #10
    Join Date
    Dec 2009
    Los Angeles,Ca
    Craigslist is the best... i buy me items there! if ur looking for a punching bag... id say go there!

    Ive never heard of the whole punching of the bricks for sure the out come of that is sum serious damage and i dont mean on the wall lol....

    i did 7 years of marial arts but extent of punching was

    Spartan 300!! its like u read my mind!! i was going to post something very similar to that til i scrolled down and noticed u posted the drills....

  11. #11
    Join Date
    Oct 2009
    I know you don't want to do boxing but maybe you should stop in at a real boxing gym. Not one of those health club ones just a few times and have someone show you the ropes.

    Most real boxing gyms are free or very very cheap. As long as they think you plan on fighting.

    just tell them you are and then when you think you have learned enough quit.

    I would say 70-80% of people quit once they finally get to spar once anyway. then the next 15-18% quit after there first fight. So it is not like they will call you and bother you about where you are.

    The reason I say this is you can severely damage you hands on a heavy bag if you do not know what you are doing.

    You definetly want hands wraps and 16 oz gloves 12 oz gloves or for fighters.

    Not people training for a workout. If you want to add weight they have gloves for that I have a pair of gloves that weigh 6 pounds(3 lbs each)

    go to that is the only place I buy my gear from and every gym I have either trained at or fought at uses ringside as well.

    They will have everything you need, Handwraps, gloves, heavy bag.

    Do yourself a favor and don't buy any of those junky store heavy bags.

    I have had people buy them for me as present because they didn't know any better and I would say 90-95% of bags I have seen at any sporting goods stores are crap.

    Hope this helps and sorry if I came off a little rude but I have seen people who didn't know what they where doing jam their knuckles halfway back in their hands.

    Good luck

  12. #12
    Join Date
    Jan 2010
    Quote Originally Posted by trojan87 View Post
    Over using the bag could result in injury to hands, wrists, and elbows. Just something to think about.
    do you have those problems???

  13. #13
    Join Date
    Aug 2011
    i always hurt my wrists and knuckles. how can i stop this?
    Quote Originally Posted by trojan87 View Post
    Over using the bag could result in injury to hands, wrists, and elbows. Just something to think about.

  14. #14
    Join Date
    Sep 2011
    Most people are into surprise when they hear about punching bag workout as one of the best possible full body workouts. In this kind of workout, you are exercising different muscle groups of your body.

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