You see him in every gym. That crazy guy who has no idea how to hit a heavy bag. He wails away, screaming and grunting like a hippo that’s been set on fire.
I hope that’s not you!
If it is, I can help. Here are three quick tips that will immediately turn you from chump to champ. If the video doesn’t play, you’ll find a summary below.
Check it out and get punching!
How to Hit a Heavy Bag
TIP #1: HANDS DOWN, YOU’RE A CLOWN.
If you know nothing else about martial arts or fighting, remember that priority #1 is to protect yourself at all times. Even if your punches are sloppy, if you keep your hands up, at least no one can say your defense wasn’t tight.
So get your hands up and leave them there. Don’t drop your hands to wind up your punches and don’t drop your hands after you punch. Hands up before, during, and after.
Cool. You look better already!
TIP #2: FOOTWORK FIRST
In grappling, you’ll hear the phrase, “Position before submission.” Well, the same thing applies to punching.
In a real fight, the bad guy is not going to stand there and let you wail on him like a heavy bag. You have to use your footwork to close the gap and evade. And that means footwork.
My advice? Let’s say you’re planning to hit the heavy bag for 10 minutes. Use the first five minutes for footwork only!
That’s right—don’t throw any punches! Yes, footwork really is that important!
Put your chin down, bend your knees, and get your hands up. Then shuffle in, shuffle out, shuffle around, and pivot.
Practice around a static bag then a swinging bag. Fight your way into the bag and fight your way out. Get comfortable putting yourself into any position you wish.
Once your footwork is warmed up, add your punches back. But never plant yourself in one spot. Stay on the move!
TIP #3: USE YOUR IMAGINATION
If you’re into Karate or Kung Fu, you should approach the heavy bag the same way you approach doing a kata or form—visualize you’re in a real fight.
If you’re not into Karate, visualize anyway. Don’t treat the heavy bag like a treadmill or barbell—make it personal. Pretend you’re in a real fight and put your punches into a context.
Be the hero in your own movie. Fight one punk or an army of zombies—it doesn’t matter, just make sure you imagine something so you can work out your body, mind, and spirit.
A NOTE ABOUT BAG GLOVES
Some will say if you’re hitting a punching bag without wraps and gloves you’re a chump no matter what. Yes, protecting your hands is important. But…
In my experience, most people who put on gloves hit way too hard and build bad habits. Punching without gloves, on the other hand, makes you pay attention and throw punches more carefully.
Whether you choose to wear gloves or not, here’s my advice—
Focus on working the bag, not killing it.
Forget the death blows. You’re far better off simply keeping your hands up, moving in your stance, and thinking your way in and out from the bag.
Oh—and please don’t scream. No one’s impressed. Screaming and grunting makes you look like a lunatic.
There you have it! Now you know how to hit a heavy bag. Remember these simple tips and you’ll not only get a great workout, you’ll build skills you can really use.
Ossu! [bow]
I’ve been wondering if I should wear my fist pads when working with my bag! Turns out I’ve been doing what I’m supposed to be doing by *not* wearing them. Thanks!
[bow]
OSU!
I hate telling anyone what they’re “supposed” to do. We all find our own way. BUT FOR ME…
Wearing gloves depends on your goal. My goal is to be skilled at bare-handed self-defense, so I like the feel of unwrapped hands. But if you’re hitting a bag just to work out or you’re training for sport fighting, then gloves make more sense. Just throw with control! 🙂
Ossu! [bow]
🙂 OK, I’ll try the gloves, but I’ll keep in mind your warning not to develop bad habits 🙂
[bow]
Yes! That’s the main thing. Keep that wrist straight! 🙂
Great article, Sensei!
I like to work bare knuckle, wrapped, and gloved. It just depends on why I’m training that day.
And I completely agree with the emphasis on hands up and stance work. If you have those then the punches and kicks will be more effective.
Thanks for sharing!
Sifu Mike!
Absolutely agree on the gloves. When it comes to refining technique, I don’t wear gloves. But if I’m in HULK SMASH mode, then I’ll wear some light gloves to prevent scraped up and bleeding knuckles!
Many ways up the same mountain.
Thanks for dropping by and commenting, sir!
I didn’t know you had a log or I’d have been by sooner 🙂
I wear some 16 ounce gloves when training for stamina and to practice keeping those hands high. Mostly I stick to just some light wraps when teaching so I don’t get too much bag bite. It’s the old schooler in me that loves the bare knuckles conditioning!
Crazy how fast all of us young fellas become old schoolers! Ha!
I thought I was the only one that says “BAM” every time I throw a punch.
HA! I also say ZAP, KAPOW, and WHAM-O.
I am now inspired to paint a zombie(s) on my bag 🙂
Ha! Perfect. My zombie is eating my cherry pie! 🙂
Hi Ando,
I know this one isn’t for me! Lol…but I guess a wife could use all the advice shared in this post for the days when she’s having a rough day with her hubby! 🙂
Thanks for sharing. Have a nice weekend 🙂
Hi Harleena!
Yes, marriage is much like hitting a heavy bag–keep your hands up and protect yourself at all times! 😉
So glad you dropped by! Thanks for commenting. Have a great weekend! 🙂
I “accidentally” started throwing pot shots at the bag in the gym and came to the realization that I had more chance of snapping my wrists than stopping my opponents.
{Might be an effective defense technique. You punch your attacker, break both your wrists, he dies of laughter!}
With these basic tips I’m now looking to hit the bag like a professional boxer training for a world title.
Hi Boykie!
You made me spit up my oatmeal! 🙂 Keep punching, sir!
Thanks for heavy bag basic techniques, one question
Which should I use water filled heavy bags or solid material filled bag?
Which is better water or solid heavy bags ?
Hi Vincent! Choosing a bag is a very personal decision. The best idea is to just go to a gym or a sporting goods store and try a few different kinds. There really is no “best”. Some people like a long bag for kicking, some just want to punch. Some like to chain the bottom to the floor, some like to let it swing. Some like a hard bag, some like to feel a little give. Frankly, I learn different things on different bags. I would just find one that makes you happy and get started with that! Happy hitting!
Hi im vignesh fro india.im accepted 7 day chelenge how to im start.what is the first move.how im eas begining
Hi Vignesh! Did you check your email? I explain everything in a video.
If not, just pick ANY move! The point is to build a habit of daily practice. Start now! 🙂
Hi ando love your videos greetings from Estonia i love American movies i think you Look like ben Stiller and thats cool have a Nice year 2018
Hi Marco! Greetings from the USA! Thanks for the kind words. Happy new year to you, too! Keep fighting!