Many beginning boxers make the mistake of wearing themselves out in the first round or two of bag work. This accomplishes nothing. More punching power and stamina will come in time, but it is imperative that the beginner keep proper technique in mind so that when he/she has developed that power and stamina, they can be applied when it counts–in the ring
The heavy bag won’t scream, cry, bleed, or beg for mercy when you punch it, so there’s no point trying to kill it. That’s not to say that you should never punch hard, quite the contrary, but technique must take precedence.
Don't Push Your Punches
Maybe you’ve been impressed by watching other guys/gals make the bag swing around like a drunk on a mechanical bull, but that doesn’t translate to success in the ring. Besides, all that bag swinging usually means that they are pushing their punches instead of snapping them, and that they aren’t punching when the bag is in its return arc, which is proper. Having your heavy bag swinging wildly into your neighbor’s spot in a crowded gym is irritating to them, not to mention rude.
Chasing a wildly swing bag can be a useful drill, (it simulates a moving opponent) just not in an crowded gym.
Think of the Heavy Bag as an Opponent
One must think of the heavy bag as they would a live body. Imagine that it is your opponent in front of you, not an inanimate object. This means that you keep punches short, straight (for jabs and straight rights), and snapping. Throw hooks with precise technique (article upcoming). And, most of all, keep your mind on defense.
Because there are no punches coming back, it’s easy to forget about defense, but be disciplined. Keep your guard up. Use proper head movement. Make sure there are no lapses in your footwork; remain balanced at all times and use quick feet to step in and out of your “opponents” range.
In truth, only 20-40% of the punches thrown in a boxing match actually land; most are blocked by gloves, arms, and shoulders, and many miss altogether. Missing punches causes fatigue faster than landing them. Much faster. Spending round after round landing solid punches on a bag can be misleading, even terrifying the first time you enter a serious sparring session and it seems impossible to land a solid punch, except for the ones your sparring partner is landing on you. Here’s a trick to help get used to that feeling.
A (Heavy) Bag of Tricks
Take two or three old pairs of gloves and evenly attach the laces (or Velcro closures) to the chain around the top of the bag, so that the gloves hang at chin level. Now, when you hit the bag, the gloves will bounce around quite a bit, forcing you to pinpoint your punches more, react to openings instead of simply throwing rote combinations, and when in close, keep your gloves high to avoid getting smacked in the face.
An added benefit is that you will often hit gloves, not the heavy bag. The gloves offer much less resistance to punches, thereby simulating blocked punches. It’s a feeling you might as well get used to.
Working the heavy bag is either the most useful time a boxer spends in the gym (other than sparring), or the greatest waste of time. The choice is yours.
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