Things to Learn on a Punching Bag

It might be tempting to stand in front of the punching bag at the end of a frustrating workday and throw wild punches. While doing so might burn off a little steam, it won't teach you how to box. The punching bag, also known as the heavy bag, is a vital training tool in any fighter's arsenal. If you're a beginner, hitting the bag helps emphasize several boxing fundamentals.

Punching Basics

Even if you understand the basic premise of such punches as the jab, straight, cross, hook and uppercut, throwing them at a punching bag helps you learn how to correctly deliver them. To learn the jab, which is a crucial punch at every level of boxing, stand next to the bag in your fighting stance and snap out the jab at head height. In doing so, you'll learn how quickly and how hard to throw it and get a feel for this basic punch.


You won't experience success in the ring until you're able to successfully throw combinations, and working the heavy bag is where you learn how to throw a series of punches in quick succession. If you plan to throw a left jab, right cross and left hook, for example, using the punching bag teaches you how to follow each punch with the next punch in the combination without a lull. Combinations require a mix of timing and precision, which is ideal to learn on the heavy bag rather than against a sparring partner.


A boxer's punches will lead to success in the ring, but if you're not able to complement your punches with the correct footwork, you'll find yourself off balance and incapable of striking or pursuing your opponent. By practicing on the heavy bag, you'll get a feel for how your footwork needs to shadow your punches. For example, you might find it easy to step forward with your lead foot upon throwing a jab, but it's a common error for beginners to forget to step forward with their back foot during subsequent punches in a combination. After throwing a combination, look at the position of your feet. They should be in a regular stance, not spread apart.


Although the punching bag is primarily a tool to help you improve your striking, it can also contribute to an improved ability to defend yourself. Upon throwing a single punch or combination, note the position of your hands. Beginners often drop their right hand when throwing a left jab, and upon the completion of a multi-punch combination, your hands might be lower than they should. If your gym has mirrors next to the heavy bags, cast a quick glance at your reflection throughout the round and note if your guard is set correctly with your hands up, your elbows tucked to your sides and your chin bent down.