Punching bag training is one of the most effective ways to burn fat, build muscle and, of course, improve your fitness.
Gyms where you can take specific punching bag training can be found throughout the Netherlands. Training on the punching bag is suitable for everyone who wants to enjoy exercising: young and old, men and women.
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Equipment for punching bag training at home
If you want to get started with punching bag training at home, the first step is, of course, to buy a punching bag. Punching bags are available in different lengths. So take a good look at your home situation to determine which punching bag length is most suitable for you.
A punching bag can be hung from the ceiling or mounted to the wall using a bracket. Keep in mind that punching bags are fairly heavy and that everything must be mounted securely.
Also make sure that the punching bag is hung at the correct height so that you can perform all aspects of punching bag training properly (high and low punches and high and low kicks), as well as sit-ups using the punching bag if desired.
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Boxing gloves and handwraps
For punching bag training, you naturally need boxing or bag gloves. Standard Boxing gloves are suitable for this (especially if you want to train with somewhat heavier gloves). Specific bag gloves or MMA gloves are also used for punching bag training. You should also wear handwraps (also known as wraps or bandages) under your boxing gloves.
There is a simple guideline for choosing the size of your boxing gloves. The size is determined by the weight of the boxing gloves, expressed in ounces (oz). One ounce is 28.35 grams.
For children, 6 oz or 8 oz kids boxing gloves are available. 10 oz Boxing gloves are suitable for older children and teenagers, while 12 oz gloves are suitable for lighter men or women.
Adult men usually wear 14 oz or 16 oz Boxing gloves. Incidentally, professional-level competitions are also fought with just 10 oz Boxing gloves.
Useful tips for an enjoyable punching bag workout
- Do punching bag training with two people. While one person is busy punching and kicking, the other can hold the bag steady. You will also notice that you train much more effectively when you alternate exercises with another person and take rest periods in between. You can also motivate each other and point out possible adjustments to your technique.
- Put on some upbeat music. This will help you keep going when you might otherwise have given up.
- As with every sport, warming up is also very important for punching bag training. For example, start with shadowboxing. This could include uppercuts, straight punches and high punches to the rhythm of the music. Follow this by alternating left and right front kicks while continuing to move or bounce on the ball of your other foot. Then do knee lifts, bringing your knees up nice and high. Follow this with a series of sit-ups. Don’t forget to finish by thoroughly stretching all your muscles.
- After the extensive warm-up, you are completely ready to begin your punching bag training.
The following elements could be incorporated into your punching bag workout.
- Basics: left straight, followed by right straight
- High hook left/right
- Low hook left/right (liver punch)
- Straight punch left/right
- Low kick left/right
- Middle kick left/right
- High kick left/right
Do exercises of approximately 2 minutes (followed by one minute of rest), combining several of the elements above. You can gradually build this up to longer rounds and, if desired, shorter rest periods.
Tips for punching
- When punching, keep your other hand high (by your chin).
- For a low hook, bend your knees rather than your back.
- For a hook, stand closer to the bag than you would for a straight punch.
Tips for kicking
- Turn the foot you are not kicking with properly outward; your kicking leg will then follow almost automatically.
- Strike the bag with your shin and, for higher kicks, possibly with your instep, but never with your toes! You can optionally use shin guards.
To vary your punching bag training, you can do sit-ups in between, for example, gripping the punching bag between your knees and throwing a left and right hook at the punching bag as you come up.
After punching bag training, a proper cool-down is also very important. Shake out all your muscles and stretch your arms, legs and abdominal muscles.
With intensive punching bag training 2 to 3 times a week, you will quickly notice that your fitness improves, you burn fat and develop more muscle mass.
What else do I need?
It is best to train in comfortable boxing trunk or kickboxing shorts. You can also vary your training by jumping rope in between. Naturally, we also have jump rope in our store.
We also offer care products such as cooling gel (for injuries) in our webshop.
