Boxing training with a heavy bag is key to building strength and increasing power. For beginner boxers, it can be difficult to figure out how to train at home using a heavy bag and other boxing equipment needed to get started. Before jumping into this heavy bag workout, you can learn more about heavy bag boxing training here.
3-Round Heavy Bag Boxing Workout
Working out on a heavy bag is slightly different than a standard punching bag. Since heavy bags are beneficial to train striking power, most combinations are only around three to four strikes. Additionally, heavy bag workouts can be shorter than typical boxing workouts. Keep this in mind when you are starting out as you don’t want to fatigue your muscles.
For a beginner heavy bag workout, you’ll need:
This 3-round heavy bag workout will incorporate power strikes, so be sure to do a warm up before starting, and cool down after the workout. These rounds can also be added to your usual boxing training workout for more strength and endurance.
Round 1: Jab - Cross - Lead Body Shot - Rear Body Shot (30 seconds)
From your boxing stance, throw a jab and add a little more power than normal
Immediately throw a power cross following the jab
Follow up with two consecutive body shots back to back - aiming between where a hook and uppercut would land
Round 2: Lead Hook - Rear Hook - Cross - Rear Body Shot (30 seconds)
From your stance, throw a lead hook followed immediately by a rear hook
Quickly launch a power cross from your guard and a rear body shot with the same hand
Round 3: Power Uppercuts (30 seconds)
Throw consecutive uppercuts, focusing on power rather than speed
Repeat these rounds as many times as you wish, or incorporate them into your normal boxing workout for an added challenge.
Heavy bag training for beginners can be tiring. The increased weight of the bag will test your muscular endurance and tire your muscles out faster than shadowboxing or training using a standard punching bag. Start slow and increase your power, as well as endurance, over time.
You’ll start to see the benefits of heavy bag training after just a few workouts. You will build strength and muscular endurance. Check out the FightCamp workout library and subscribe to our YouTube channel for all the latest boxing and kickboxing tips and how to's.
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