Heavy Bag

Martial Arts / Total Body / Beginner

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Equipment Needed

  • Heavy Bag

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Average Sitewide Heavy Bag Time

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    average time
  • 0
    best time
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  • #519
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Average Male Heavy Bag Time

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    average time
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  • #1K
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Average Female Heavy Bag Time

How to do Heavy Bag:

Muscles Worked

Details

heavy bag is a martial arts and total body exercise that primarily targets the abs and to a lesser degree also targets the biceps, calves, chest, forearms, glutes, groin, hamstrings, lats, middle back, obliques, quads, shoulders and triceps ...more

heavy bag is a martial arts and total body exercise that primarily targets the abs and to a lesser degree also targets the biceps, calves, chest, forearms, glutes, groin, hamstrings, lats, middle back, obliques, quads, shoulders and triceps.

The only heavy bag equipment that you really need is the following: heavy bag. There are however many different heavy bag variations that you can try out that may require different types of heavy bag equipment or may even require no equipment at all.

Learning proper heavy bag form is easy with the step by step heavy bag instructions, heavy bag tips, and the instructional heavy bag technique video on this page. heavy bag is a exercise for those with a beginner level of physical fitness and exercise experience. Watch the heavy bag video, learn how to do the heavy bag, and then be sure and browse through the heavy bag workouts on our workout plans page!

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Tips

  1. Don't "push" the bag when hitting. The goal is to hit the bag at a point where your arm is near full extension for the most power. Don't stand too close to where you are pushing through with your fist.
  2. Always wear gloves and/or tape to avoid any injuries to the hands or wrists.
  3. Don't develop bad habits. Always, act is if the bag can hit you back. If you become lazy here, then those bad habits will show later on in a fight.
  4. Be sure to always warm up before jumping right into hitting a heavy bag.
  5. Don't hold your breath. This is a big mistake many people make. Holding your breath deprives your body of the much needed oxygen and decreases your hitting power. Exhale quick/forceful breaths as you hit.
  6. Always throw clean/correct technique hits. Throwing wild punches/kicks will surely cause injury and will lead to bad habits.

Variations

  1. Use a speed bag for coordination, rhythm, timing and endurance.
  2. Perform ground work with a heavy bag on the floor.

Types

  • Force Type: N/A
  • Mechanics Type: Compound

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Equipment Needed

  • Heavy Bag

Similar Exercises

Featured Plans

Tips

  1. Don't "push" the bag when hitting. The goal is to hit the bag at a point where your arm is near full extension for the most power. Don't stand too close to where you are pushing through with your fist.
  2. Always wear gloves and/or tape to avoid any injuries to the hands or wrists.
  3. Don't develop bad habits. Always, act is if the bag can hit you back. If you become lazy here, then those bad habits will show later on in a fight.
  4. Be sure to always warm up before jumping right into hitting a heavy bag.
  5. Don't hold your breath. This is a big mistake many people make. Holding your breath deprives your body of the much needed oxygen and decreases your hitting power. Exhale quick/forceful breaths as you hit.
  6. Always throw clean/correct technique hits. Throwing wild punches/kicks will surely cause injury and will lead to bad habits.

Variations

  1. Use a speed bag for coordination, rhythm, timing and endurance.
  2. Perform ground work with a heavy bag on the floor.

Types

  • Force Type: N/A
  • Mechanics Type: Compound