Anyone have any heavy bag techniques?

beer

Lifer
Jun 27, 2000
11,169
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I'm in very good shape, I weigh 165 and swim twice a week for an hour and then lift twice a week for an hour. I do both pretty intensely, I'm 165 lbs at about 5'10", 21 years old.

I need something a bit more..anaerobic, intense. I think that heavy bag drills might at least be able to help. Anyone have any advice? I know *nothing* thus far and none of my friends have any experience in dealing with this.
 

EvilYoda

Lifer
Apr 1, 2001
21,200
9
81
Take a basic boxing/martial arts lesson or find a friend who's had experience...don't go by what we can tell you in text. Form, much like in swimming and lifting, is very important here.

I just realized that I just basically said a whole lot of nothing.

<sigh>...it's been a long day, sorry.
 

RagingBITCH

Lifer
Sep 27, 2003
17,619
2
76
You might go to a gym for boxing to get some advice on that. Boxing really isn't very anaerobic though.
 

beer

Lifer
Jun 27, 2000
11,169
1
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Well, it's a campus gym. I really don't think I can get much formal guidance without spending a lot of money I don't have - private gyms are expensive when your cash flow is red
 

EvilYoda

Lifer
Apr 1, 2001
21,200
9
81
I imagine that you could get an hour from a dojo or boxing school on their off-hours, just to teach you how your hands should be, where they hit, how to strike, etc. You can learn all that pretty easily, but you should learn some routines, instead of trying to look like you're in a movie. Not saying you would, but that's where the importance of a lesson comes in.
 

Red Dawn

Elite Member
Jun 4, 2001
57,530
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Just punch it. Make sure to use your legs for leverage and to roll your wrist inwards when punching so you don't damage them. I'm assuming you have a good pair of bag gloves, if not get some. You might also consider getting a Speed Bag.
 

Kibbo

Platinum Member
Jul 13, 2004
2,847
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Hit with your front two knuckles, and make sure you wrist and 1st Metacarpal (Hand bone that connects to your index) are aligned. As said before, turn your wrist in slightly to accomplish this.

Probably not neccessary, but don't tuck your thumb in your fist, or under your knuckles.

Keep your elbows in.

That's enough to keep from hurting yourself. Every other tip on form is for effectiveness, and if you just want a work out, that should be enough.

Some Dojos will give you a free intro lesson, might be worth calling around for.
 

hevnsnt

Lifer
Mar 18, 2000
10,868
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Get a pair of wraps or good gloves.. As stated before

-Power comes from your hips, turn your hips in as you punch. Start slowly and work your way up. After you punch try and bring your hand *BACK* as fast as possible. Concentrate on the speed of the RETURN of the punch.
 

voodoochylde

Senior member
Feb 19, 2004
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If your hands aren't tough as nails, I'd highly recommend getting some heavy bag gloves, as Red Dawn mentioned, as well as some wraps for your wrists. If you'd like to condition your hands (knuckles, mostly, but it's also very good for your wrists), focus heavily on your form. Keep your wrists straight or you'll likely sprain one and try to punch straight in - you'll find out what I mean the first couple of times you allow your fist to slide over the surface of the heavy bag, especially if it's a canvas one...it'll tear the skin right off your knuckles. Don't forget that you can also work on kicks, elbows (again, it's easy to skin yourself here), knees, etc. and really condition these parts, too.

When I first started Taekwon Do, I hurt myself a lot cuz of improper form and pushing myself too hard, especially with the heavy bag. If whatever your striking with starts *really* hurting, stop for a while.

I'd highly recommend finding someone who is willing to teach you how to go a few rounds with the bag. However, if you can't (and I understand the financial thing...trust me), here are a few links to give you an idea of what you can do:

http://coco.essortment.com/heavybagworkou_pgp.htm

http://www.protectivestrategies.com/heavybag.html

www.protectivestrategies.com/bagpain.html

http://ejmas.com/jmanly/articl...anlyart_myers_0801.htm