Guide to Heavy Bag Workout

What I am about to share with you is a comprehensive and step-by-step guide to a good heavy bag workout, it is especially useful for beginners! For starters, some might have the misconception that working out with these punching bags meant that they just need to throw technique-less and speed-less punches until they get tired. There are many drills out there and many ways you can use them to organize your rounds. To make your workout more fruitful, you can use various rounds to focus on different parts instead of repeating the same drills again and again.

To help guide your workout and develop your boxing skills, I have a sample workout which is really effective and is less strenuous for beginners:

1. LOOSEN UP
   Like all sports, the first thing you would want to do is to warm up to prevent any strains and injuries from occurring. Move around the bag and imagine it to be like a live opponent, test a few long shots without having to focus on a particular spot on the bag. Keep your eyes on the bag and imagine yourself to vision attacks that might come from any angle of the bag. Do not use your full strength as this is only a workout, continue to move around the bag and establish your comfortable punching range – it should not be too near or too far from the bag.
2. POWER AND MOBILITY
   Now you can start increasing your power output, you can start on hard punches then slowly putting in a mixed combination of both hard and soft punches. When you are going in and out of range, remember to move in and out with sharp hooks and uppercuts. Good power comes with the right breathing technique and skills, and good footwork comes from slick movements and pivots, avoid jumping as it does not help your speed and sharpness of your attack.
3. SPEED
   One can use Tabata Drills to help with this step. Tabata drills are high intensity training or high intensity interval training, which provides similar health benefits to that of cardio workouts. Start hitting the bags as fast as you can with a 15 seconds interval each time and then take a break for another 15 seconds before continuing until the end of the round, this step requires pure speed, no technique or speed required. Not taking a break each time will cause you to be slower and hence hinders the development of pure speed. Concentrate solely on your speed and maximize the usage of your body to develop a fast coordination of both your arm and leg muscles. The non-stop fast punches can be done with lifting your legs at the same time, somewhat like running on the spot, as it develops foot- coordination with speed.
4. PERSEVERANCE
   During this last step, its best to avoid going for power as it might easily exhaust you. This round is all about getting your body to adapt or get conditioned. Focus on small shorter punches instead of wild swinging shots as it might get you injured. Continue to throw endless shots at the bag, although you might feel that the punches you are throwing are useless however that is not the case as those small punches is what exactly that helps develop muscle memory and increases the rate of your muscle contraction. Throwing wild punches enable you to relax after the initial release and the tiny punches allows for contraction. Fight back the urge to give up and lose your balance. Remember to maintain both your balance and regular breathing.

Stand and don't hunch when hitting the punching bag

I hope this workout is of help to everyone that is interested the heavy bag workout. This workout is not rigid to only a standard structure, like I said earlier in the article, one can customize the workout to cater to each individuals' needs.

Best Heavy Bag Reviews : Everlast Teddy Atlas Uppercut Angle Bag

This review is for Everlast Teddy Atlas Uppercut Angle Bag.

The Heavy Bag is very sturdy. I liked the way the workout numbers were stiched into the Angle bag. I downloaded the disk that accompanies this product onto my IPOD. The "rounds" are narrated by Teddy Atlas and I find them very motivational. However, I prefer to be creative and make my own combos that flow with my own natural movement. I like the fact that the Heavy Bag is double ended. If you want you can add weight to the bottom to decrease movement. 

This punching bag allows you to work uppercuts in combination in a way regular Heavy Bags can't. Teddy Atlas sure is one sharp trainer! I train MMA and Boxing and having this tool helps my punching skills in a way that makes maximum use of my time. 

Overall, Heavy Bag Reviews highly recommends Everlast Teddy Atlas Uppercut Angle Bag if you are looking for a Heavy Bag that will let you practice all the punches then this is the Heavy bag for you. the other standard bags are okay but you can spend a little more and get this Angle Bag which has more options.

Pros: Quality made, Sturdy, Feels Awesome when training
Cons: Almost None.

Manufacturer: Everlast
Price: $148.00 at Walmart.com

Best Heavy Bag Reviews : Everlast C3 100-Pound Foam Elite Heavy Bag

This review is for Everlast C3 100-Pound Foam Elite Heavy Bag.

The Foam Heavy Bag is good quality and I'm quite pleased with my purchase. The black foam covering appealed to me because I do roundhouse kicks and knees. Previously trying to kick a Heavy Bag filled with just sand left me bruised. I use hand wraps and gloves for punching and would recommend that for anyone else. The bag has a pretty long chain and comes with a swivel type element at the top (removeable). You will still need to buy a fixture to hang it. There is a loop at the bottom and I used a stretchy cord to secure it to a 45lb weight to keep it from swinging
 
Also, the weight because it provides enough resistance so that i can hit it hard, and i can use it for evasion practice as well. The gel cover makes it easier to train when i only have 10 minutes or something, so i don't have to put gloves on or anything, you can also use it as a power gauge, because if you hit it hard enough you will see a large dent in the gel which is easily removed by just hitting the sides of the Heavy Bag.

Overall, Heavy Bag Reviews recommends this bag if you want to upgrade your current Heavy Bag or just want something comfortable to train with.


Pros:  Feels good when training, Less bruising
Cons: Swings quite abit due to length of chain, however can be fixed by shortening using caribiner

Manufacturer: Everlast
Price: Walmart.com at $99.54 (Free shipping & handling)

Best Heavy Bag Reviews : Everlast 4008 80-Pound Traditional Heavy Bag

This review is for Everlast 4008 80-Pound Traditional Heavy Bag.

I got this bag from Dunham's because I needed something cheap and rugged to train in. It was not a good choice. First of all the bag is not filled evenly so after a while all the filler sinks to the bottom. This is a problem because you are basically punching "Nevateer" and air which gives no resistance at all. I might as well be shadow boxing.

  Finally, Everlast apparently does not like to take the time to properly fill their bags because upon re stuffing the bag, I found four sand bags mixed in with the cloth filler. That really pissed me off. If you can't even get enough cloth into the thing to get it to weigh 80 lbs. then maybe you should reevaluate how you make your bags. Plus when I hit a heavy bag I DO NOT want to wonder which hit will yield the pain of connecting with a sand bag.

It is really quite dangerous to have sand bags in a heavy bag like that. Sand filled heavy bags are fine for some athletes, but most people know when there is sand in their bag. However when I have what is supposed to be a cloth filling bag, I should not worry about breaking my wrists, shins, feet and god knows what else. I returned the bag the SAME day I got it. PLEASE spend about 30 dollars more and buy a TKO, Ringside, Title, Combat Sports, or a HIGHER end everlast bag.

Pros: Cheap, Good price for those trying to get their feet wet in Boxing.
Cons: Lousy made and bad inner filling, overall not a good Heavy Bag.

Manufacturer: Everlast
Price: $68.00 at Amazon.com

Best Heavy Bag Reviews : Everlast Pro Vinyl Speed Bag

This review is for Everlast Pro Vinyl Speed Bag.

Speed bag made of vinyl and comes in a nice red, however the joint that it hangs from is made of plastic, and i can tell that eventually it will need to be replaced with a better equipped metal one. Also used it for about two days and i split the whole face of the speed bag open thus showing its not a good made.

Other than that it was basically fun, and challenging. you can adjust the height. i had to put it all the way to the top since i'm pretty tall. the locks on it are sturdy and won't come free.


Heavy Bag Reviews does not recommend the Everlast Pro Vinyl Speed Bag due to its poor make and quality.


Pros:  Feels good when training, Sturdy Locks.
Cons: Bad Quality, Poor Speed Bag make.

Manufacturer: Everlast
Price: Sports Authority (USA) Stand for $120, Speed Bag for $30

Best Heavy Bag Reviews : Everlast Nevatear 100lb Heavy Bag

This review is for Everlast Nevatear 100lb Heavy Bag model.

It took about an hour to put together, the instructions are simple to understand, and you don't even need any tools. It comes with the "tools" that you will need.I am pretty tall, so I had to hang the heavy bag without a chain, using only a carribiner gooking to the swivel, so that is really my only complaint.

The stand has three pegs that stick up for you to put a free weight on each one to hold it in place as it will move around on the floor. You'll need about five feet worth of space on the ground for movement and the base, so it doesn't take up much space at all.

This thing is also very sturdy for its weight class. For the money, this is probably the perfect basic outfit and will suit your workout needs. Tips for the people starting out, if you don't wrap your hands you can forget about hitting the Heavy bag more than a couple times. Wrap your hands before you do your jumprope or situps, that way you can take a moment to center your mind.

Overall, Heavy Bag Reviews recommends Everlast Nevatear 100lb Heavy Bag for pros and amateurs alike to practise Basics.

Pros: Excellent construction, Very sturdy, Feels good when training, Base takes up little space.
Cons: No chain to hang Heavy Bag so had to use a carribiner.

Manufacturer: Everlast
Price: Sports Authority (USA) Stand for $120, Heavy bag for $80

Best Heavy Bag Reviews : Ringside Boxing Hanging Large Leather Heavy Bag 150lb

This review is for Ringside Boxing's hanging Large Leather Heavy Bag (LLHB 150 S) 150lb model.

Almost everyone in the boxing scene has either used or heard of Ringsides gear. They are known for their quality and value, and this bag was no exception. The Large Leather Heavybag is one in a group of models they carry, ranging in weights from 130lbs up to 200.

Other models are available in different materials, fills, weights, and sizes. The Heavy bag stands 4 feet high and 16" around. It is a soft filled bag and that is the only way it is available from Ringside. The outside of the bag is well constructed with a very good quality leather, and is a two tone color with the target center section of the Heavy bag wrapped in red, and the bottom and uppermost portions of the bag are wrapped in black.

Under the surface, the bag has a soft 2" foam liner that wraps around the inner soft fill, adding more protection and padding. Both a heavy bag chain and a swivel were included with the bag which is a nice bonus. The construction is second to none- these are built like tanks. The stitching is very well done, and all seams were perfectly sewn.


While working out on the Heavy bag, you immediately notice how much better the padding is than you'd find in a traditional bag. This is very important for the protection of the hands and joints. The less wear and tear you put on the body, the better and longer you'll be able to perform down the road. For those bigger punchers, the 150lb weight is excellent for minimal bag swinging. While getting in a complete workout, the bag was very easy to keep under control, and was very comfortable. The padding was very even across the whole length of the Heavy bag, offering no soft or hard spots.

As far as durability goes, the local gym gets a good couple years of use out of one of these Heavy bags with users of all sizes working them. One word of caution I would advise is this: make sure you have a very secure and solid mount for your bag. A heavy duty spring attached between the bag swivel and the mounting spot helps relieve tension on your support bracing (studs) and also reduces the impact noise you get if you're planning on mounting one in the home gym or garage.

If you're in the market for a new heavy bag, Heavy Bag Reviews highly recommend checking out the Ringside Large Leather Heavy Bag.
Pros: Excellent construction, great padding and protection, looks great too!
Cons: Requires very secure mounting location, but any Heavy bag of this weight does.

Manufacturer: Ringside Boxing
Price: $269.99 at Ringside.com

Best Heavy Bag Reviews : Other Considerations of Heavy Bag

Other considerations when buying a heavy bag:

Some other things you may want to think about.

First, do you have a strong roof or somewhere to hang it? If not, you may want to consider a free standing bag or a heavy bag stand. They offer the convenience of not having to find a way to anchor a 100lb weight that is going to get the crap kicked out of it everyday from that load bearing rafter in your house. More than one person has knocked the Heavy bag off the roof leaving a nasty hole in the ceiling.

Second, do you really care which brand name you are buying? I hate to say a heavy bag is a heavy bag because there are very good quality bags and then there are shit bags. However, just be careful you are paying for the product and not the brand name on it. Everlast, Ringside, TKO all make excellent bags.

Third, consider your size. I weigh 170lb and I work out on both 70lb and 100lb Heavy bags. If you weigh 120lbs, will a 100lb bag be of more benefit to you than a 70lb bag? Maybe, maybe not. I'm guessing the added resistance of a bigger heavy bag is not really going to be that big of a deal. You probably get plenty of resistance from a 70lb Heavy bag.

Best Heavy Bag Reviews : Covering of Heavy Bag

How about the covering of the Heavy Bag - leather or canvas?

You can find cheap vinyl heavy bags, canvas bags, and leather bags. A good quality leather Heavy bag will outlast you. It will not tear or crack and will be around long after your hands have shriveled up into little arthritic claws.

Canvas Heavy bags are just as good. They will last a long time as well and are extremely durable. I'd tend to stay away from the super cheap vinyl Heavy bags. Remember, you are punching and/or kicking this thing and I dont understand why people scringe on this. It has to stand up to a bit of a beating or you're going to be wasting some more money on another Heavy Bag in the near future.

Best Heavy Bag Reviews : Different Fillings of Heavy Bag

Does it matter what the heavy bag is filled with?

Absolutely. A 100lb Heavy bag filled with cement is going to feel a lot different than one filled with feathers. There are 3 general types of filling and which one is used also helps determine the weight of the Heavy bag. First, there is hard fill. It is a shredded fiber fill enclosed in a 1" closed cell foam liner. Second, there are soft fill Heavy bags that have slightly more give as they are enclosed in a 2" liner. Third, there are water filled Heavy bags which are in a class all their own.

The differences between the types of fill can be measured in the stiffness of the punching bag, how well it holds its shape, and the effects on your body. A hard fill bag will hold its shape well and is very solid. There will not be much give, so it is going to be the hardest on your body. Your joints and bones will get a workout from this kind of fill.

A soft fill bag, is a lighter version of the hard fill. A little bit of give was introduced to lessen the impact on the bones and joints and make it easier on your hands.

Water filled bags give a unique workout. There is lots of give which makes them easy on your joints, but they also hold their shape. If you think about it, these are most like hitting a human body which is mostly water anyways.

Which fill you choose is a matter of personal preference and your physical limitations. If you want to really strengthen your bones/joints (or break them), the harder the fill the better. In fact, why don't you forgo the heavy bag and train with brick walls. No matter which one you choose though, you will still get a great workout with or without the Heavy Bag.

Best Heavy Bag Reviews : Different Heavy Bag Weights

What is the difference between a Heavy bag weighing 70lbs vs one a lot heavier, say 100lbs?

I asked many a stupid salesman this question and most of them had no clue and the ones that tried to feed me a line of B.S. usually said the heavier bags are for pros because they hit a lot harder. In the end, I analyzed what everyone said, cut through the crap, used some common sense and came up with an answer.

Basically, the difference is the amount of resistance the Heavy bag is going to give. This is quite obvious, a heavier bag is going is going to be able to withstand a lot more force before it starts swinging wildly. Not that a swinging bag is bad thing as it ensures you aren't stationary while you are hitting it. The added resistance will be beneficial in the development of stronger punches.

I cringe as I type that, however, as power punching is more technique than raw strength. Like weight training, though, you have to continually increase the resistance in order to experience gains in strength. I believe the same goes for a heavy bag.

That said, I settled on a 70lb Heavy bag for my basement. I weigh about 170lb and have a pretty good swing and I find the bag puts up a pretty good fight. It does feel different from the 100-150lb Heavy bags hanging in my boxing gym though. They move a lot less and I find myself using a little more power when I'm hitting the Heavy bags.

Best Heavy Bag Reviews : Hanging Bags Video

Here's the Youtube Video, even a girl can do it so can you.

Best Heavy Bag Reviews : Hanging Heavy Bags

The market is almost overflowing with heavy bag manufactures; however there are a few who stand out. Heavy Hanging bags from TKO are generally considered to be very high quality and are known for there durability. Their bags are sought after by gyms and boxing schools alike. Everlast, while at the high end of the price range, makes very high quality equipment and should be considered when looking for a heavy bag.
Leather bags are extremely long lasting and will have a more comfortable feel when struck. Vinyl bags can mimic the feel and look of leather while remaining more affordable. Water-core hanging bags are adjustable in weight; this adjustability is attained by under-filling the water core.


Hanging a Heavy Bag

Unlike free-standing bags, hanging bags need additional hardware before they can be used. There are a variety of wall mounts and hooks that you can buy to mount your heavy bag virtually anywhere you need to. Common places to hang the bag are garages, workout rooms and basements. If you are interested in keeping the Heavy bag outside, you may want to look into a weatherproof, or indoor/outdoor heavy bag.

How to Hang Heavy Bag Video

Best Heavy Bag Reviews : Standing Heavy Bags

Free standing bags are heavy bags that have large rounded bases and rest on the floor rather than suspended from the ceiling or hung from wall mounts. Free standing bags make a great choice for anyone who will be both punching and kicking the bag, this is because the foam on free standing bags begins close to the base and provides more useable striking surface for kicks.

Another good feature of free standing bags is that, even when filled, that can be easily rolled away for storage or just rolled to the corner of the room. Standing bags can be filled with either water or sand. In most cases water is preferred; this is because water provides some energy feedback and adds a more realistic feel when hitting the bag. Sand will make the bag weigh more, but will have generate a thick, unyielding feel.

Standing bags are usually designed to weigh between 250 and 300 lbs. when filled. Heavy bags are known to be extremely durable and provide you with an intensive, fluid workout that develops stamina, strength and overall cardiovascular fitness.

Best Heavy Bag Reviews : Brief Guide To Choosing a Heavy Bag

This is a brief guide on how to choose a Heavy bag.

The first rule is to make sure to choose a Heavy bag with the appropriate weight. Remember, the heavier the bag, the less its swaying capacity is. Take note that some form of sway is essential, but too much sway can also make it hard to hit the bag and can hamper training.

Make sure to choose a Heavy bag that is also made from high-quality leather. If you are wondering how to choose a punch bag, make sure that you consider your fitness goal, too.