The heavy bag is probably one of the most common and important training tools in combat sports, for a good reason! The heavy bag is used to develop power, cardio, speed, technique, coordination and core stability, as well as, helps condition your shins! You also don’t need a partner to use it and you can meet all your training needs in the comfort of your own home.
Here are some tips when using the heavy bag:
1. Don’t push the bag, but punch the bag! You want to snap your punches and kicks when hitting the bag. As soon as your punch makes contact with the bag, snap it by pulling it back to your face. Similarly, as soon as your shin hits the bag, snap your leg and retract it back into stance.
2. Every strike does not have to be thrown with full power. For example, you can throw light and fast punches to set up a big hard punch, then go back to light and fast punches. If you are hitting your hardest with every strike, you will quickly gas out. However, if your goal is to develop power and cardio, you should be striking with maximum power but at the same time following the correct time and rest intervals. If that's what you're working on, be sure to check out this full 16 minute heavy bag workout video.