Proven Safety Tips for Kick Training a Punching Dummy – Punching Bags for Sale

Here are some things that I promise you will make your life a whole lot safer and you’ll be able to practice your punching bag skills for many more years. Its important to avoid injury at all cost while kicking a punching dummy bag. So lets get right into the nitty gritty.

Foot Position

If you want to train for kicks on your punching bag, then a proper ankle and foot position is very crucial. The consequences of kicking the bag without foot and ankle position can result in various injuries including sprained ankles, frozen toes, damaged knees etc. So to practice different kicks like the front, round, side, back you must have to maintain a particular foot position. Below are the different positions for different kicks.

FRONT KICK: In this type of kick, your foot must be pointed and your toes should be pulled back. You must extend the ball of your foot, and your hips should face forward toward the bob punching bag.


ROUND KICK (foot position): The instep of your foot should protrude, and your toes must be pointed. The strike is delivered with the instep, and your knee will be pointed towards the area of the strike. Your hips will be in sideways position.


 (foot position): The heel must be protruding with foot and toes flexed. The foot must be positioned and bladed so that your heel remains higher than your toes. The hip should rotate, and the supporting foot must pivot to allow a better extension of your kick. Always keep in mind to keep your knee raised while you recoil.


BACK KICK (foot position): Your toes and foot must be flexed; your toes must point towards the floor with your heel extended. Your hip must rotate downward and further than they do in a sidekick.

small-cheap-punching-bag-athlete-boxing-mma-back kick

Hip Position:
An intermediate or a novice level kicker may view it differently but virtually all martial arts experts will tell you that follow through, and contact of any kick which is delivered on the punching bag above waist level should move and strike through the bag at a correct angle of the hanging position of the bag. If we leave the round kick out at this moment then the circular kicks like a wheel, crescent and heel kicks, all of them should make contact at their arc’s height and must follow through in a straight line.

The angle of the thrust of sidekick is resolute by the height and angle of hips as they turn over and deliver through the punching bag. Back kicks that are above the solar plexus level must be combined with a jump so that it can strike the bag in a straight line. At last, let’s talk about the round kick which is easy to mimic but takes some real practice and understanding to deliver it effectively and without any injury. The most common mistake that people make while practising the round kick is that they do not pivot the support foot to release kick and turn the hip over correctly.  Don’t take me wrong; you can still generate a lot of speed and power on the back if you do not pivot your back foot and turn your hip properly. But if you continue to do this, then after some time the tendons and muscles around your knee will be stretched out and eventually you will face a major knee injury,

Proper Distance:

  • The thumb rule to make correct contact with your kicks on punching bag is called ¾ rule. The kicking knee bent is the chamber of kick which is coiled before the release of the kick. The kick’s extension is when the kick that is thrown fully extends, generally at the follow through when kicking on the punching bag. If you make contact with the punching bag anywhere between the ¾ point and the chamber of your kick, then that would be considered as jamming your kick into the punching dummy target.

    Side effects: Jarring of the lower back area and hip, Jammed toes, significant loss of power, loss of balance, knee injury and Sprained Ankle.

    Solutions: Get in rhythm with the punching bag and pay attention to its swing. Start the practice by kicking the bag with minimal power to start feeling the distance of your kicks to the bag. Strike the bag as it becomes perpendicular to the floor.

The overextended kicks mean that the leg with which you are kicking the punching bag is fully extended and anywhere between the 3/4.

Side effects:  loss of balance, Hyperextended knees, no recoil of body and kicked for defence or follow-up, lack of kicking power and flying arms to keep your balance by putting you in a position you are not able to follow up and left with opening for a counter strike.

Solutions: After every kick, make a habit of shoving the punching bag either by both hands or by one hand. With this technique, you will learn the proper timing and distance involved in kicking the punching bag. It will also save you from overextending which results in an injury.

Final Words:

If you understand and closely follow these tips then you will have a better chance of saving yourself, not only while training but also in the ring. The techniques described above are straightforward to follow and can work wonders if practiced properly. I hope you have learned something new today and that you will involve these tips in your daily practicing routine. To be honest, it is always better to be safe than to be sorry. So to be safe, you must have to pay attention to the way you stand, kick and rotate your hips.

Of all my years in martial arts I’ve received minimal injuries due to following these steps.  I know its tempting to rush in without doing this, but you will elongate the amount of years you can do this from following these steps. I want to thank you very much for viewing the page and punching dummy website.  We have all kinds of outdoor punching bag and punching bags for sale. Support our site by taking a look, thank you all. 😀

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