The Most Important Training Tool – The Punching Bag

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Every single boxer, mixed martial artist, combat fighter out there will tell you that training on the punching bag is ABSOLUTELY NECESSARY to a master and work on dangerous techniques.

When you picture a punching bag in your head, you will most likely envision the stereotypical boxer using it to train for his next big fight.

Here’s the thing, owning a punching bag is not exclusive to those who fight professionally. This piece of training equipment has found its way into the homes of normal people like you and me. And for an excellent reason.

So why would the average person want a heavy bag in their home?

Oh, you’d be surprised at how many ways you can benefit from punching and heavy bag a couple of times a week.

So what are the benefits of owning a punching bag/punching dummy?

Polish Up Your Punch:

Needless to say, the more you train with your punching bag, the better your technique will get.

A properly thrown punch is a full body maneuver, in which every muscle in your body plays its part. Striking the bag will help you teach yourself how to use the mechanics of your body to fortify your punch.

Your whole body weight should be put into you punch in order to create maximum impact. Training with a heavy bag gives you a chance to work on this skill.

You also get a chance to find out what you’re capable of and improve upon your current skill level. All in the privacy of your own home.

Plus, over time your fists will be conditioned and harden, turning them into brutal self defense weapons.

Get Fit:

What Are the Benefits of a bob Punching bag or a Heavy Bag Half an hour with your punching bag is bound to work up a sweat and get your blood pumping. Particularly if you keep your feet moving and throw in some kicks.

This is one of the most effective and most enjoyable ways to get that body you’ve always wanted.

Burn fat, tone up those muscles and strengthen your cardiovascular system all at the same time.

The great thing about the punching bag is the fact that it cannot feel pain, allowing you to pummel it as hard as you desire. You can focus on throwing the most devastating punches and kicks you can.

I would be shocked if you are not dripping with sweat after an intense session like that.

Outdoor Punch bag and other training helps build strength, speed, stamina and timing.

Improve Coordination and Reaction Time:

The punching bag also makes for an excellent way of speeding up your reaction times.

Get the bag swinging before you start your training session, you will have to get your timing right in order to strike it.

You could even just use the natural swing resulting from your impact. Perhaps dodging the bag as it comes towards you.

Challenge yourself and set goals and you will see vast improvements in your reaction time. A vital skill in any street situation in which you need to defend yourself.


Unleash Your Anger:

What Are the Benefits of Punching a Heavy Bag or punching dummy. Another excellent benefit of using a punching bag is the positive effects it has on your mental health.

Do you ever find yourself getting overwhelmed by anger? Perhaps you just need a positive outlet for those strong emotions.

One of the best ways to release bottled up anger is by punching something with all your might. Let out all that aggro on your punching bag. You will feel so much better afterwards.

Make it a habit to take out your anger on your heavy bag. In the long run you will find you are a much calmer, happier and fitter person.

A lot of people out there think that training on the heavy bag involves throwing a couple punches over and over again. And while that may be true on the surface, there is so much more that can be done with it.

For example, developing automatic combinations is one thing that you can channel with the heavy bag in your home.Another useful technique it helps to develop is circling your opponent. What I practice is punching and moving around in circles around the bag as I kick. The same goes for my round house training.

I’ll start in one area and choose one leg to kick, and kick with that leg while I circle around the bag until I run out of steam. That’s a very crucial skill you must learn to position yourself correctly when transitioning into a round house.It takes repetitive practice and concentration to master this. The benefits are endless, which is why I am going to be updating this blog frequently with training methods, info on the punching bag, martial arts news, boxing news, etc.

Let off steam – don’t flee or freeze,  fight:

In our modern society were under constant stress. Our brains are busier than ever before. We’re bombarded with news, ads, gossip, facts, factoids, gibberish and more info. Our era of email, Whatsapp, Facebook and Instagram requires us to constantly multitask.

Not only do we suck at it, recent studies show that “the cognitive losses from multitasking are even greater than the cognitive losses from pot‑smoking”.

Frenzied days of traffic jams, deadlines, and other frustrations trigger our fight or flight response. This chronic stress we collectively suffer from causes a flood of internal processes influencing your neurotransmitters, hormones, polluting our body with toxic byproducts of stress.

Hitting a punching bag is an excellent way of de-stressing because it satisfies the fight or flight urge.

What’s more, it cleanses the toxins out of your system before it undermines your immune system and health.

So when it’s that sort of day, you woke up in a bad mood, you went out in a bad mood, you came home in a bad mood, nothing has gone right, at all, don’t bother snapping at your significant other, it will just make everything worse – take it out on the heavy bag instead.

Stop running, fight!

It’s Pure Fun:

What’s not to love about a good ol’ session with your trusty punching bag?

There are so many possibilities. Yes, this training method is used for serious training by professionals, but it also makes for a fun and highly effective workout for the rest of us.

This is a brilliant workout suitable for all age groups. The very young to the very old.


No matter who you are, there are multiple benefits to be gained from owning and using a punching bag.

Everything from your your physical and mental health to your ability to defend yourself will improve.


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