A heavy bag is an effective tool to practice proper boxing technique. However, it requires knowledge and precision to avoid injury and get the most out of the workout. Keep these tips in mind during your next training session.

How to Properly Train With a Heavy Bag

1. Wrap Your Hands

Too many punches with unprotected hands can leave your knuckles bruised and in pain. Wrap them before each session to protect yourself. Use dedicated hand wraps and tape to hold them in place, and have a trainer help if you don’t know proper wrapping technique.

2. Get in the Proper Stance

Heavy bag training is designed to help you emulate a match, so practice as you would with an actual person. Take a wide stance with your feet and keep your hands up by your face to protect yourself. When you throw a punch, retract your hand back to that position immediately.

3. Breathe

Breathing delivers oxygen to your muscles and prevents you from getting tired too quickly. Some people unknowingly hold their breath during strenuous movements, so focus on taking deep breaths in between punches.

4. Keep Moving

In a boxing match, you don’t get to take full breaks whenever you get a bit tired, so don’t do it in your training sessions either. If you need a rest, keep your feet moving and breathe while throwing small punches. This lets you work back up to max effort while still emulating match conditions.

5. Pay Attention to Your Eyes

When you’re in a match, looking at the area where you plan to punch makes it easy for your opponent to block. Conversely, an unfocused gaze can make it more difficult for you to evade your opponent’s punches. Ideally, you want to stay focused but move your eyes around to throw them off. Practice this while you train with a heavy bag to build good habits.

If you’re interested in expert boxing training, TM Productions in Honolulu is here to help. Female boxer Tessa Moon has trained for more than 12 years and has a sterling record. She is willing to fight throughout Hawaii and the rest of the U.S. and supports other female boxers as a mentor. Visit her website to see her full boxing profile. To inquire about coaching, call (808) 291-7817.