For over two centuries, the heavy bag has been the centerpiece of every boxing workout ever done, from home gyms to elite-class training centers, to the most iconic gyms in the world. Most fighters spend more rounds on heavy bags than any other piece of equipment because heavy bags help build punching power, endurance, stamina, and technique, and reinforce the type of boxing fundamentals that fighters rely on the most.
Of all the pieces of equipment in the gym, you could argue that the most important one is the heavy bag. It plays a key role in any training routine, because it can be used to develop nearly any technique or boxing attribute.
When used correctly, the heavy bag encourages combination punching by providing a large punching surface and several target areas. Depending on what you focus on, the heavy bag can also be used to develop speed or power. While other boxing bags are designed to focus on one for the other, the heavy bag allows you to switch back and forth, mixing up your attack.
A heavy bag is a great way to practice footwork and movement as well. By adjusting how you hang the bag or what size bag you use, it determines how much the bag will swing. A heavy punching bag will swing less than a lighter weight one will. One hung from a shorter chain will also swing less. This can help you develop power and increase your ability to fight on the inside.
A lighter bag reacts in the exact opposite fashion, swings more when it is hit, and encourages you to move. The wider range of movement from the bag gives you time and space to move with the bag, forward and back or to step to the side to punch from a different angle. When a heavy bag is hung by a longer chain, that also produces more swing and movement.
In general, though, you want your bag to achieve what overall goals you have in mind. For instance, a lighter boxing bag if you want to box more or a heavy punching bag if you want to brawl more. The weight of the bag plays into a specific boxing style. It also affects your technique, so you need a heavier bag if you want to work on your punching power more or a lighter bag for focusing gaining more speed.
It’s important to remember that every piece of equipment you use in the gym will affect how you train and fight. Choose all your boxing bags with a specific skill set and strategy in mind. That, along with the discipline to use each correctly, and you can maximize every minute you spend in the gym to your advantage.
FAQs
This depends on your preference. There is some belief that a harder bag builds tolerance for pain and conditions your hands. A softer bag can provide more responsiveness and be easier on your joints.
If you intend to use it for movement and dancing around the bag while working, you will want a lighter bag, under 100lbs. If you want to build power and don’t want the bag to swing much, you will want one over 100lbs.
We have a great selection of uppercut bags that break from the traditional heavy bag. Bags like our maize bag, big bang bag, and teardrop bags can all be found under our specialty bag section. These have been specifically designed to allow you to throw a correct uppercut, from the proper angle.
Both are great bags. Traditionally, leather bags have lasted longer but new technology in synthetic leathers have improved the longevity of those as well.
