Boxing Heavy Bag Workout: What Is It, and Why Is It So Important?

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Boxing Heavy Bag Workout What Is It, and Why Is
It So Important?
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(No Transcript)
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• The heavy bag, also known as a punching bag, is a
  tremendous piece of training equipment. This
  tried and tested boxing tool has shaped many
  champions in the ring, and continues to be an
  important part of any boxing studio. Formerly
  reserved for boxers or MMA fighters, this classic
  and effective piece of equipment has crept into
  mainstream fitness centers, and proves to offer a
  high intensity boxing workout for those who take
  advantage of it. 

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First, A Little History Lesson

• The exciting sport of boxing dates all the way
  back to the ancient Olympic Games. Boxers were
  trained essentially as if they were soldiers
  preparing for war. There was very little
  sophistication in the sport, and fighters boxed
  bare-handed, which often led to the death of an
  opponent. The sport was brutal. In fact, one of
  the earliest boxers named Eurydamas was known for
  his fierceness in the ring, and was reported to
  have swallowed his own teeth during a match
  rather than admit that he had been severely
  injured

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• By the beginning of the first century A.D.,
  however, boxing was forbidden, and wouldnt be
  seen again in the world of sports until the 18th
  century in Great Britain. James Figg was the
  first recorded English boxing champ, fighting in
  the early part of the 1700s. Jack Broughton was
  the next champion following Figg, and was
  considered a master of blocking and hitting on
  the retreat. In 1743, Broughton changed the sport
  forever and created a very much needed boxing
  code of conduct called the London Prize ring
  rules. In addition, Broughton also devised
  special gloves called "mufflers," so fighters
  wouldnt so easily injure their hands. 

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• As time went on, boxing was further refined by
  the establishment of the Queensberry Rules, which
  were created under the sponsorship of another
  boxing patron, Josh Sholto Douglas, the eighth
  Marquess of Queensberry. Some of the rules are
• No wrestling or hugging allowed.

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• Gloves are required and are to be fair-sized
  boxing gloves of the best quality. 
• No shoes or boots with springs allowed.
• A man on one knee is considered down.
• No hits below the belt, to the back of the head,
  to the neck and to the kidneys. 

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Everything There is to Know About the Heavy Bag

• To this day, it is uncertain as to when punching
  bag workouts became a staple of the boxers
  training regiment, but the first heavy bag patent
  was registered to Simon D. Kehoe in 1872. Since
  then, the heavy bag has been quintessential to
  the world of boxing, and is one of the most
  effective tools used to train - but what exactly
  is it?

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• At first glance, the heavy bag may look a little
  intimidating to some. It is a familiar fixture in
  classic films like Rocky where we see our
  protagonists using the bag to unload power
  punches in impressive punch combinations. In its
  essence, a heavy bag is a sturdy bag designed to
  be punched repeatedly. They are usually
  cylindrical and filled with various materials
  like sand or sawdust. The more material you have,
  the firmer and heavier your bag will be.

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Improves Boxing Technique

• One of the most apparent benefits of hitting the
  heavy bag is that it improves your boxing
  technique. Many people are under the impression
  that boxing is all about who can best throw
  punches, but this couldnt be further from the
  truth. Sure, punching power is important, but
  boxing is also about executing each movement with
  proper form and precision. Throwing some straight
  punches while maintaining good form will not only
  improve your punches overall, but your body
  movement and overall performance as well.

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Improves Strength and Power

• Heavy bag workouts are great for strength
  training and enhancing power because it focuses
  on building as many muscles as possible. The
  muscles in your upper body like your arms, chest,
  back, and shoulders, as well as your lower body's
  legs and even your core are all engaged during a
  heavy bag training session, making it an
  extremely effective full-body workout. With a
  heavy bag, you can practice punching and kicking
  with the greatest possible force, which can
  improve your strength and power over time. 

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Builds Your Endurance

• If you have ever given a heavy bag workout 100
  maximum effort, then you know firsthand it is no
  easy feat. This extra challenge to give it your
  all will push you beyond the boundaries of your
  cardio comfort zone, which will build up your
  endurance as you train. The more you push past
  your limits, the more you will be able to endure.
  Whether you are in the ring sparring with a
  partner or simply taking the stairs instead of
  the elevator, you will notice the impacts on your
  endurance from heavy bag training over time. 

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Four Heavy Bag Training Tips

• Wrap Your Hands
• It goes without saying that wrapping your hands
  properly before sparring with a partner is
  crucial. However, what many dont realize is that
  wrapping your hands during a heavy bag workout is
  as equally as important. Give yourself sufficient
  time before you start training to put on your
  hand wraps and secure your gloves. Punching bags
  are heavy, and if your hands and wrists are not
  properly secure, you will be at risk for injury. 

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• Warm Up First
• Like with any sport or exercise, it is important
  to warm up before you start. Begin with a 2 to 3
  minute round of light punching while circling the
  bag. This will help to get your muscles ready for
  those punches, and help you to hone in on your
  form as well. 

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• Breathe Correctly
• Proper breathing is imperative to your heavy bag
  workout. Inhaling during a resting motion and
  exhaling during exertion will allow oxygen to
  flow through your body to fuel your working and
  tiring muscles. 

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• Train With Proper Technique
• Although many heavy bag workouts are focused on
  speed and power, its important to remember that
  proper technique comes first. Power and speed
  tend to improve with practice and time, but
  technique is something that needs to be focused
  on from the start. If you dont have proper
  technique, you will be at a much greater risk for
  injury, and might find that staying balanced is
  much more of a challenge.