It doesn’t matter whether you’re a fighter, or if you’re simply training to get in shape. When you commit to Muay Thai, MMA, or boxing, heavy bag training would become a part of your workout routine. After all, you’d reap various benefits from hitting the heavy bag! Besides building your stamina and strength, it also improves your coordination and core stability. Psst! It’s also a great way to de-stress after a long day!
Want to get more out your heavy bag training? Today, Evolve Daily shares 5 Heavy Bag Training Tips:
1) Ensure that you’re striking with the right technique
We’ve said this before, but we’ll say it again: proper technique is of utmost importance. Yes, it’s even more important than power and speed! Think about it – when you strike at 100% power and/or 100% speed with poor technique, there’s a high chance that your strikes aren’t going to be as effective as they potentially can be.
When it comes to hitting a heavy bag, you’d want to be sure that your form and technique are on point as this reduces your chances of getting injured. What’s more, once you grasp the technique and hit the heavy bag correctly, you’ll notice that speed and power come to you naturally.
2) Focus on your breathing
Breathing might seem simple enough to do, but sometimes we get so carried away with landing good strikes that we forget to exhale! However, it’s important to exhale with every punch or kick we throw, as doing so ensures that our working muscles get a continual supply of oxygen.
Apart from that, breathing also helps you to stay relaxed and not tire out as easily. When you breathe correctly, you’ll notice that your combinations flow more smoothly, and that you’re able to develop your timing and range-finding. So the next time you hit a heavy bag, make sure you focus on your breathing as you strike!
3) Work on your defense
Although heavy bag training might seem like it’s designed for you to work on your offense, you can actually focus on defensive techniques as well! So make it a point to strengthen your defense whenever you train with a heavy bag.
It helps to move with the bag and ensure that it’s always within your arm’s reach, so don’t wait for the bag to get to you when it’s swinging. Instead, focus on your footwork and move constantly! Although the heavy bag isn’t able to land any strikes, you should ensure that you’re always moving around (like how you would be when sparring or in the ring), so don’t get lazy!
4) Switch up the combinations
It might sometimes be tempting to stick with familiar combinations, and constantly repeat them when you’re training with the heavy bag. However, if you stick to the same combinations week after week, you might not be able to understand the finer details of other techniques. So keep things fresh when you’re training with the heavy bag, and don’t hesitate to mix and match various punches, kicks, elbows and knees.
When you get comfortable with throwing various combinations, you’ll be able to execute them more easily when you’re sparring or in the ring.
5) Always protect your wrists
Before any training session, you’d want to be sure that your wrists and knuckles are properly wrapped up, and that you have proper training gloves so as to prevent getting injuries. Apart from that, it’s important to ensure that you drink sufficient water before, during, and after your training – so as to maximize your performance.
Are you ready to take your heavy bag training to the next level? Now that you know what to do, it’s time to train hard and unleash your inner warrior!