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Best training with a punching bag

Best training with a punching bag

Training with a punching bag is the perfect way to improve strength, endurance and coordination while improving your punching technique.

This type of training is not only popular in contact sports, but is also used in various martial arts. In another post, we explained what types of punching bags exist, so the time has come to introduce you to what types of training you can do with a punching bag.


Types of punching bag workouts depending on the body part used


This type of training is ideal for beginners. It involves hitting the punching bag with your fists, using different combinations of blows.

This type of training consists of hitting the punching bag with kicks, using different techniques and maintaining good posture.

This type of training is the most complete, combining punches with kicks.

  • Punch training with fists
    • Cross or straight hit
    • Crochet
    • swing
    • Uppercut or hook
    • Hook
  • Kicking punching training
    • Front kick
    • side kick
    • Roundhouse kick
    • jump kick
    • hook kick
    • Knee kick
    • Scissor kick
  • Cross training


Types of punching bag training according to the objective pursued


This is the most demanding training. If your goal is to improve endurance and strength, hit the punching bag non-stop for a set period of time. Do several sets resting for a few seconds, always listening to your body.

If, however, your goal is to improve the speed and technique and precision of your punches, try to hit the bag by varying the punch combinations and as quickly as you can.

On the other hand, if you are looking to improve your defense, try hitting the bag while practicing dodging, blocking, counterattacks, lateral movements or grappling techniques.

  • Training to increase resistance
  • Training to improve speed
  • Training to master the defense

How to train with a punching bag

Before starting your training with the punching bag, you should warm up your body to avoid injuries through cardio exercises, such as running or jumping rope, and prior stretching.

Start your training with basic punches on the bag, maintaining proper posture and rotating your body with each punch.

Don't focus on the blows, but on the way to carry them out, you will see how this way you will learn more quickly.

If you want to improve your training, alternate punches with full-body exercises such as push-ups or squats.

Having subjected your body to wear and tear, it should not suddenly return to its normal state. Cool down your body through stretching exercises and walking for a few minutes to reduce your heart rate.

  1. Perform a proper warm-up
  2. Practice basic strokes
  3. Work the technique
  4. Incorporate resistance training
  5. Finish with some stretches

As you can see, training with a punching bag will not only improve your physical appearance, but it will also help you release stress and improve your cardiovascular health. It is a very fun and effective way to improve both physical and mental health.

Discover how to hang a punching bag at home, get your punching bag and equip yourself with the best boxing accessories, such as bandages or boxing gloves and the best sports clothing. 

Additionally, you can see here how to hang a boxing bag.


Click on the image to see boxing bags


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