Get Stronger With The Heavy Bag Workout!

You might have seen a heavy bag in a gym or a boxing studio used by boxers. It is also called a punching bag and helps in the training of boxing experts and athletes. The most apparent uses of heavy bad include sharpening your kicks and punches. But the question is, can a heavy bag workout have other benefits? The answer is yes. 

A heavy bag workout can help you strengthen your muscles, increase your resilience and power. It can also help you to relieve stress and enhance your coordination and balance. So if you are someone who is necessarily not a pro but is interested in a heavy bag workout to improve your physical health, then this exercise might just be for you. 

Workout plan 

So what are the steps to be followed for an excellent heavy bag workout? 

1. Warm-up

The first step to begin any heavy exercise is a good warm-up. You might ask what kind of warm-up exercises will help you? The answer is any exercise that increases your heart rate, including jumping jacks, high knees, butt kicks, and mountain climbing.

You can also do shadow boxing which is essentially boxing without a heavy bag. It is a great warm-up exercise suggested by WebMD that you can incorporate into your daily routine. 

2. Boxing moves 

The boxing moves can be divided into a series of steps that can help strengthen your upper body. A heavy bag workout should not be more than 20-30 minutes if you’re new. The following are heavy bag moves:  

  • Jab

For a jab, you need to throw a punch at the center of the heavy bag with your non-dominant hand. Keep in mind that the punch should lie at the center of your body and your eye level. This is to prevent any face injury. Do at least 100 reps. 

  • Cross

For a cross, take a stance of flexed arms, hands in front of the face. While punching, extend your dominant hand towards the center of the heavy bag rotating inward. Keep in mind to hit the same spot of the heavy bag while taking the same stance. Do at least 100 reps of it. 

  • Hook 

For a hook, take a stance of the elbow in a flexed position at a 90-degree angle parallel to the floor. Punch the heavy bag at the side while rotating your wrist. Move around the bag until you come in the same spot repeating the punches. This should last at least 20-30 seconds. 

  • Uppercut 

To perform an uppercut, take a stance of bent knees with the elbow reaching the hips. Place a foot on the front and shift weight on it. To deliver an effective punch, push yourself forward and upward to release all the strength on the heavy bag. This step should be related for at least 20 seconds. 

3. The Cool-Down Interval

After a good heavy workout, the cool-down duration is very important for you. Why? Because cooling down might help you to regulate all the fired-up heart rate and blood pressure. 

What activities can help you to cool down? Yoga-style exercises include stretching your lower back and hip muscles. Mayoclinic also suggests you lessen the pace of the workout you are doing. 


Wondering if you can get into boxing workouts at the gym? Well, heavy bag workouts are good for your health because they not only relieve your stress but also help you improve your upper body strength.  

If you have queries and concerns, feel free to contact me without any hesitation. 

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