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Punching-Bag Workouts for the Gym

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In This Series

Forget the TRX, the gymnastics rings, that weird machine you can’t quite work out how to wedge yourself into – the humble punchbag, dangling there largely unused, is the most intimidating bit of kit in any modern gym. Sure, you could just go over and give it a thump – every man has at least a vague idea of how to do that, surely – but what if you miss? Hit it wrong? Do some other thing known only to gravel-voiced old-school trainers that marks you out as a bum?

First, you need to get over this. “Boxing is a perfect form of high-intensity training, with well-documented benefits that include fat loss and VO2 max improvements,” says Gideon Remfry, head trainer at London’s KX Gym (opens in new tab). “It’ll also help to improve your ability to deal with lactate build-up, as well as improving your insulin resistance – helpful if you’re trying to lose weight.”

Second, don’t fret. We’ve assembled all the expert information you need to go from pretender to contender in a few short sessions using nothing more than the bag. Glove up, and get ready for round one.

JUMP TO: The Punches | The Workouts

Master the Basics

The Footwork

Don’t just plant and throw. Pros move around the bag to mimic a fight – for you, it’ll improve calf strength and cardio. Learn this before you throw a punch, and you’ll look like a champ when it’s time to glove up

Ropework: There’s a reason boxers skip. “It’ll improve your calf endurance and ability to spend time on your toes,” says Carlos Andrade, boxing coach at KX Gym and former European kickboxing champ. “And it’ll improve your overall fitness.” Start your with three one-minute rounds, resting for 30 seconds in between – research suggests it’ll fire up your nervous system, making your punches harder.

The Stance: “Plant your feet in a boxing stance – one forward, one back,” says Andrade. “Move forward by pushing off your back foot and move back by pushing off your front foot – for circular movements, push off the foot opposite the direction you’re going. Your bodyweight should be evenly distributed and only 10% should be transferred from back foot to front foot at any given time.” Small, shuffling steps are key, and don’t cross your feet – it marks you out as an easily-overbalanced amateur.

Stick and Move: Now it’s time to put it together. Start moving as you punch – take a step forward as you’re on offence, then circle out to one side after you throw a combination. Instead of steadying the bag between shots, work on moving towards or away from it, maintaining distance as it swings.

RECOMMENDED: Carl Froch’s Boxing Training Routine

Move Your Head

Even if you aren’t going to get punched back, get into the habit – it’ll work your core, build good habits and make you look like you know what you’re doing. Here’s how it’s done

Look in the mirror: “Draw a vertical line on a mirror with chalk or soap,” says Andrade. “Now get into your stance with the line in the centre of your body. Now move your head from side to side, slightly up and down, so that your head’s never on one side of the line for more than a second.” Do five one-minute rounds.

Duck the rope: Tie a skipping rope (or set of handwraps) across the ring or gym at roughly head height, then move forwards and backwards along the rope, ducking underneath it. A couple of two-minute rounds before your session will build good habits.

Put it together: “Always keep your head moving when on the bag,” says Andrade. “Make a point of moving your head so that it’s never in the same place for more than a second.” Keep it short and economical, and imagine you’re slipping real punches as they come back – it’ll add realism and make your workout more intense.

Glove Up


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What size do you need? “Historically, boxers doing bag work have used 4oz or 6oz bag gloves, also referred to as mitts,” says Andrade. “However, over the last decade or so, the 10oz boxing glove has become more popular for hitting both the bag and the pads. It generally feels better when you make contact with the target. You’re also able to use hand wraps which makes the hand feel more protected when hitting the bag, which in turn produces a harder punch, increasing your work rate.” Thinking about sparring? You’ll need a 16oz set to protect your opponent’s head – not to mention your hands.

How to wrap your hands: It’ll protect your metacarpals and let you punch harder

  • First, put the loop around your thumb, then wrap around and behind your hand, then three times around your wrist.
  • Next, wrap across the back of your hand three times, going straight across from the gap between your thumb and fingers to the blade of your hand.
  • Now you’re going to make three Xs around your fingers, starting with the pinkie and moving to the index finger.
  • Now loop the wraps around your thumb – this’ll lock it in place and reduce the chances of you jamming it on the bag with a misplaced punch.
  • Finally, use any extra material to wrap around your knuckles, then finish by Velcroing the wraps into place at your wrist.

Which Bag Is Best?


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Left to right: heavy bag, uppercut bag, double-end bag, speedbag

Pick the right one for the job in hand The standard heavy bag is useful for most aspects of boxing training – but go to a fighter-friendly gym and you’ll find a few other options. Here’s how to get the most out of them

Heavy bag: The most common bag – ideal for practising straight punches and hooks at head height. It’ll also have a slight natural swing, letting you move around it.

Uppercut bag: Either a ball or a top-heavy bag will work for practising body shots and uppercuts. Work your angles, and make sure you’re digging into it with every punch.

Double-end bag: This is a ball with ropes attaching it to the floor and ceiling – use it to practise “slipping” (dodging punches) and accuracy, and try not to let it hit you in the face.

Speedbag: Fulfil your Rocky fantasies by hitting it with the base of your hand and moving your fist in a circle. Let it rebound three times before your next shot. Start slow, and build speed.

Joel Snape
Joel Snape

From 2008 to 2018, Joel worked for Men's Fitness, which predated, and then shared a website with, Coach. Though he spent years running the hills of Bath, he’s since ditched his trainers for a succession of Converse high-tops, since they’re better suited to his love of pulling vans, lifting cars, and hefting logs in a succession of strongman competitions.