Boxing training is one of the best ways to get fit and stay fit. In every boxing gym you will see a heavy punch bag, a punch bag is an essential part of a boxer’s training programme to build stamina, develop punching power and practice combinations.

Beginners Guide to Punch Bag

Punch bags come in all different shapes, sizes and materials. The most common punch bag is the straight ones, these are available in all sizes from 3ft - 5ft, they are perfect for practicing straight punches and hooks.

Kickboxing gyms prefer the 5ft long straight bags, this is perfect for practicing punches and elbow strikes also knee strikes, low kicks and high level kicks.

The angled punch bag has a much wider top and is tapered, this bag is useful for practicing the uppercut and advanced combination.

Leather punch bags might cost more but they are heavy duty and built to take a pounding, quality leather punch bags usually have an inner foam jacket for a more responsive feel and kindness to your hands and wrist, also they tend to be machine filled to give greater shock absorption, you will find leather punch bags in most boxing gyms.

Punch bags made from PU, canvas or vinyl are perfect for home use and fitness gyms, they usually come with a soft rag filling for kindness to your hands and wrists.

When using punch bags, always wear hand wraps and gloves. Remember to punch the bag and not push it, work on your combinations both head height and to the body, keep on your toes and move around the bag.

Most trainers will give their boxers a certain routine with a number of rounds, see below for an example.

The first round would be just throwing a fast jab and double jab, moving around the bag bobbing and weaving and throwing the odd jab, cross, this round would be two minutes long with 30 seconds rest.

The second round you would add the left hook to the combination, remember to hook to body and head, bobbing and weaving, moving round the bag and keep a nice tight guard.

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