A punching bag is a common tool used to help improve skills and train. Most trainers will have a fighter work on the punching bag to help develop speed, skills and proper form. Form is essential when working with a punching bag since improper form can easily lead to injuries. To learn the correct way to punch on a punching bag you will need to understand form and then get some insight on how to properly use the bag to train.
Proper Form There are a number of punches that you will use when you are working with a punching bag. These punches include the jab, cross, hook and uppercut. It is important that you execute each punch with precision. You have to carry out the punch with good form that will protect your hands, arms and fingers. To properly execute a jab you will want to keep the speed fast and come at the bag from shoulder level. The jab is not a punch that requires a lot of power, so simply focus on building speed with your jabs. To throw jabs at a punching bag you should move around the bag throwing the punch quickly. Make sure the punch is coming from shoulder level and that your knuckles hit the bag. For a cross you are coming across the body with a punch that comes quickly after a jab. The cross comes from the arm in the back when you are standing at an angle to the bag. This punch starts in the hip. You turn your back hop towards the bag while also turning your upper body and moving the arm to deliver the cross. The power form the cross comes from the force of your whole body being behind the punch. Your knuckles should make contact with the bag while your wrist, arm and should are held in line. You do not want any part of your arm to be out of line or risk injury. A hook comes from the outside. This is a very strong punch and needs to be executed with precision. You are aiming at the jaw or chin of your opponent with this punch. To throw a hook at the bag you will be, again as with the cross, bringing the power from your body. Your hips move first and the punch is made with your arm from your shoulder to the knuckles. The last punch you will be using on the punching bag is the uppercut. As the name suggests, this punch comes from below. The power here is from the gut. You are coming up at the bag. Your knees should be bent and your arm held into the body as you begin to move upwards with your body and with your arm. Tips and Advice When working with a punching bag you have to practice. You will want to start out with just getting the basic punches down. Make sure you perfect the form for each punch and that you understand where the power for the punch is coming from. This will help you to get in the habit of good form and minimize your risk of injury when punching. For added protection when working with a punching bag you should wear gloves or wraps on your hands.
Once you start working with the punching bag you will want to work on accuracy first. You need to make contact with the bag with every punch. Once you have accuracy down you can then move onto working on speed and power.
