Giving some quick blows to the punching bag may seem to be a walk in the park. However, if you are a newbie who has not used a punching bag before, this can be a hectic task for you. You can encounter a fist, forearm or wrist injury that can cause disasters for you. Considering the heavyweight of the punching bags out there, which weigh around 60-160 pounds, it exerts a great amount of resisting force.

It will not be difficult to understand you cannot run away by hitting light jabs after the initial hit. To successfully control your motions while you smash the sack, you must use your full body, including your abs, shoulders, and knees.

Of course, any workout that requires you to utilize your entire body will help you burn fats and improve your primary muscular endurance. Fighting against a heavy bag is also one of the few aerobic activities that offer body, muscle building repeated force.

Here is a systematic guide that will help you to get a better understanding of how to punch a punching bag and avoid any injuries. Start with:


Warm-up is one of the most important things to do before engaging in any high-intensity workout. Most newbies consider it a waste of time and directly start with the exercise. However, you should not. It’s critical to warm up for an extra 10 minutes before beginning a high-intensity activity like boxing. Warm-up activities that replicate the motions you will conduct throughout your primary training should be part of an active and efficient warm-up. Complete the sequence three to four times by performing several of the following movements for 30 seconds at least:

  • Place-based jogging
  • Jumping jacks
  • Squats in the air
  • Shadowboxing: Like a fighter, throw lightweight strikes into the air while bouncing gently from leg to leg.


Learn the proper posture and position while beginning a punching bag exercise. Begin by standing neck width apart and aiming at the bag. Then, on your strong hand, lower your back leg and gradually rotate your spine to face the punching bag. You should be capable to draw a line of your front toe to your rear heel. “Be sure that your thighs are slightly bent and that your body weight is distributed equally. Both hands should be close to your face to guard your jaw, and your arms have to be at your sides.”


Smash the middle of the punching bag with your weak hand, starting with your fists, from your static position. Do this for 100 reps, keeping the punches close to your eyes and your off-hand trying to prevent your head and face.


Cross punches are intended to attack the neck and shoulders. If 45 seconds seems simple, I recommend making sure, you are delivering your overwhelming strength inside each crossed blow while retaining your abdominal strong and your face covered with your non-dominant hand.

The key is to realize that the cross’s strength comes from shifting your balance forward before you take your stroke. Set up in a striking position with your left foot forward as well as your weight largely on your rear leg to transfer your center of mass outward from the bag whether you are right-handed. Set in the opposite if you are left-handed, with your right ankle at the front and your left ankle rear.

Transfer your balance forward as you throw your blow around your shoulder with your working arm, using the power of your momentum to launch your fists towards the punching bag. Rather than swooping down after the blow, ensure your fist returns to its original posture next to your head. To prepare for yet another strong cross, quickly change your extra weight to the beginning posture.

Using your main arm to punch punching bag, maintain for the entire 45 seconds. Before moving on to another activity, take a 15-second break.


To begin, stand approximately a leg’s distance away from the punch bag with your right-hand side facing it. Put your right leg backward and your hands extended in a shooting position, with your left arm defending your face and your right hand in the front of your face. Spin your hips and move your pressure to your left foot before turning and raising your right leg off the ground, knee bent.

Kick out with your right foot, extending your hips and knees and striking the punch weight with the sole of your right foot. Your right foot should be extended with your sole extending so that it makes contact with the bag first. Recoil your foot and ankle as soon as possible, returning your right foot to the starting position.

Before changing sides, complete 10 repetitions as swiftly and strongly as possible.


Stand with your back facing towards the punching bag, approximately a leg’s distance away. To do a backward lunge, take a step back using your right foot. Return to the stance by exploding up on the bottom of the lunge, moving your balance to your left foot.

Strike the right knee in the front of your chest as you do so to do a forward kick, lengthening your right leg strongly to strike your right foot into the punch bag.

Now, bring your back leg down into a defensive posture so your feet are spaced before doing four crossover punches with switching hands. Switch sides and execute the reversed lunge and front strike with your left leg before executing the cross jabs with your right leg. For the duration of the period, continue swapping sides.


After doing an intense workout for a while, all of us feel a bit lazy and our targeted muscles become numb. To encounter this problem and coming back to normal, we need to cool our bodies down. You can cool down your body using yoga stretches. A child’s pose is a fantastic method to lower your cardiac rate while also loosening out your arms, which absorbs a lot of punishment in heavier punching bag activity.

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