Heavy Bag...

Daniel · 01-20-2007, 02:19 AM

Which type of Heavy Bag do you have, and how do you use it? Do you attack it with just punches and then later do just kicks, or do you hit it with everything during the same sessions?

I used to use a 60lb double end heavy bag from Everlast, now I use their 70lb heavy bag. It's a lot less dense. I found the 60lb impossible to hit for more than five straight minutes of punching, and that was with handwrap+workoutgloves+boxing gloves. The 70lb I can hit as long as I want and my hands never tire, using only a thin pair of bag gloves and handwrap.

sitnspin · 01-20-2007, 07:30 AM

For starters, if you're going to really wail on a heavy bag, you should wear at least 10-oz gloves. Just wraps and those crappy bag gloves aren't enough to protect your hands. Even MMA gloves don't really cut it -- there's a reason there are so many broken hands in MMA fights. There are in boxing matches too, so let that be a lesson. You'll also notice that MMA fighters tend to spar with boxing gloves on -- it's because the last thing they want is to break their hands before the fight.

Heavybags are great for simulating the size of an opponent in front of you, and they can also be good to work on your timing and footwork. Stand in front of the bag in a proper stance. Picture where your opponents head and body are on the bag, heightwise. Now push it away from you to get it swinging. When the bag comes toward you, move to one side or the other. When it swings away, attack it with combos.

You can also use it for intense cardio drills, where you fire body shots into it repeatedly for 30 seconds, then give yourself a 10 second rest. Repeat that 6-8 times, and then collapse.

A common pitfall when you use the heavybag alone is that you get so into just pounding on it that all of your skills and technique go out the window. You stop moving your head, you go flatfooted and stop moving around, your guard keeps getting lower, you're sticking your chin out, etc. Keep doing that for too long, and that's how you'll fight. Have fun getting KTFO.

The-Iceman-Chuck-Liddell · 01-20-2007, 10:22 AM

Quote:

Originally Posted by sitnspin

For starters, if you're going to really wail on a heavy bag, you should wear at least 10-oz gloves. Just wraps and those crappy bag gloves aren't enough to protect your hands. Even MMA gloves don't really cut it -- there's a reason there are so many broken hands in MMA fights. There are in boxing matches too, so let that be a lesson. You'll also notice that MMA fighters tend to spar with boxing gloves on -- it's because the last thing they want is to break their hands before the fight.

Heavybags are great for simulating the size of an opponent in front of you, and they can also be good to work on your timing and footwork. Stand in front of the bag in a proper stance. Picture where your opponents head and body are on the bag, heightwise. Now push it away from you to get it swinging. When the bag comes toward you, move to one side or the other. When it swings away, attack it with combos.

You can also use it for intense cardio drills, where you fire body shots into it repeatedly for 30 seconds, then give yourself a 10 second rest. Repeat that 6-8 times, and then collapse.

A common pitfall when you use the heavybag alone is that you get so into just pounding on it that all of your skills and technique go out the window. You stop moving your head, you go flatfooted and stop moving around, your guard keeps getting lower, you're sticking your chin out, etc. Keep doing that for too long, and that's how you'll fight. Have fun getting KTFO.

thats good info.. its also nice to get a bag that is alone not one of the everlast metal platform things where theres a speedbag on the other side the reason is if u get a alone hang heavybag u can circle it just like an opponent well atleast thats wut i was told

sitnspin · 01-20-2007, 12:38 PM

True enough. If you have one, it's better if you're able to circle it.

Daniel · 01-20-2007, 02:31 PM

Yeah, mine hangs from the ceiling. I can only circle it halfway around though, due to lack of room. My bed is just a mattress on the ground and I have to pick it up and lean it against the wall to make room.

I think I'll try that 30 seconds thing, it sounds intense. But why body shots?

PrettyBoy · 01-21-2007, 01:44 PM

I just do combos as quick as possible.

MTKrav911 · 01-21-2007, 01:56 PM

I just use a Fairtex Thai Bag.

Works for me.

stugotz · 01-21-2007, 04:09 PM

Sitnspin is right, protect your hands, not nessisarily from just breaking, but I was using an 70 or 80lb bag and the ****y gloves that come with it, and after 10 minutes my knuckles were bleeding, just because the gloves would tear my skin for some weird reason.

Ive done some minor MMA training nothing serious or for too long, but I tend to try and make a good cardio work out of it. Basically what sitnspin said, just throw combo's at the bag, and keep your feet and head moving to avoid picking up bad habits.

GSPALLTHEWAY · 01-21-2007, 06:34 PM

yup i have the same problem... my knuckles keep bleeding and it takes up to a week to heal so i can go at it again.... i was jsut reminded of that because i just got here from cutting it up again on my left hand... very annoying, proper gloves and wraps are so important

sitnspin · 01-21-2007, 06:43 PM

Quote:

Originally Posted by Daniel

I think I'll try that 30 seconds thing, it sounds intense. But why body shots?

I just said body shots because it's how I do it. It's physics, I guess. You can throw more body shots in faster succession because it's a shorter, more direct path.

Check out this article, and the accompanying video, on heavy bag drills. It's by Ross Enamait, who's the man when it comes to conditioning.

Bodybuilding.com - Ross Enamait - Intensifying The Heavy Bag.

GeorgeXVX · 01-22-2007, 12:48 PM

i have a everlast 100lbs heavey bag.... i just use it to tighten combos and work on punch cardio.... i like to throw like 50 leg kicks with each leg then 40 mid kicks then 20 high kicks... then i just work on punch combos with kicks... helps me a lot when i spar with people... got very good at throwing to the head and soon as they cover up landing a huge leg kick... but i dont just beat on it for fear of being a flat footed chin out kinda guy. its just nice as a refresher of things from class and to work on things i wasnt good at.

Crashsti · 01-23-2007, 02:20 PM

the heavy bag is just another tool. you have to know how to use it to get the most out of it. there are many DVDs and books written about proper heavy bag use and in every one of them the first step is PROTECTING YOUR HANDS!!!! this means wraps and dedicated heavy bag gloves. your fists are no good to you if they are broken or bleeding. i have two heavy bags, a 60lb. one from when i was 16 and a 100lb. one that i use more often. when hitting the heavy bag you really want to go in with a plan, you can follow drills created by others or you can invent your own. generally drills or a series of drills should last the same amount of time as a round, in MMA that would be 5 minutes. one purpose of the heavy bag is to help make your motions effortless, meaning that you're not thinking while your doing them, it should all eventually just be second nature.

sitnspin · 01-23-2007, 06:26 PM

When I first started earning to box (this is years ago now), it was at the regular health club-type gym I was attending. They offered classes and brought a guy with a solid amateur background and his level one coaching cert in to teach them.

Anyway, down in the weight room at that gym there was a speedbag and heavybag in the corner, and I used to watch the 'roided-out meatheads finish their set of 3 benchpresses x 400 lbs go over to the heavybag and display their manliness by pounding the living hell out of it with bare hands. 12-15 punches at full force, flat-footed with their chin out. Of course they'd be completely exhausted from their little performance, and they'd go over to the squat rack, looking around to see who'd noticed how hard they can punch.

Is my opinion of guys like that coming through in my writing? Good.

xBrawlerx · 02-05-2007, 12:11 PM

i have a hundred lb. heavy bag, that I work combos on. I want to get a Muay Thai bannana bag though, If I do it would be free hanging. Also they make bags designed for whatever you are into. Check out MMAUniverse.com for some good bags and good prices.