Info on a heavy bag

[DC_P]

I am considering getting a heavy bag to workout with. I have had no formal fight training beyond basic self defense and have never used any type of punching bag, so would be interested in any workout tips as well. This would be just for 'useful fitness' training as a supplement to the strength and cardio I already do (and so I can run less in the hot summer months), not anything more specific than that.

Thanks

[NoTacTravis]

The single best workout tip I could give you for this would be to learn how to wrap your hands correctly and wear bag gloves or boxing mitts appropriate to your bag weight and punching power.

Potential for bone spurs, osteoarthritis, and long term wrist and hand pain is high from workouts like this if done without appropriate levels of protection. Especially for those newer guys who aren’t used to using a heavy bag and are prone to punching directly against the momentum of an incoming swing of the heavy bag.

(As an ACSM certified trainer with wrist x-rays that match that of an elderly arthritis patient from doing a poor job of that in my teens and 20’s).

[MickAK]

The single best workout tip I could give you for this would be to learn how to wrap your hands correctly and wear bag gloves or boxing mitts appropriate to your bag weight and punching power.

Potential for bone spurs, osteoarthritis, and long term wrist and hand pain is high from workouts like this if done without appropriate levels of protection. Especially for those newer guys who aren’t used to using a heavy bag and are prone to punching directly against the momentum of an incoming swing of the heavy bag.

(As an ACSM certified trainer with wrist x-rays that match that of an elderly arthritis patient from doing a poor job of that in my teens and 20’s).

This. I forget what the statistic is on how many guns purchased actually get shot regularly as opposed to shot once and stuck in a drawer and forgotten about, but I imagine it's a pretty similar ratio to how many heavy bags get hung in a garage and forgotten about the first time somebody hurts their hand.

I would buy a used bag and spend the money saved on paying a guy to teach you how to wrap your hands and punch correctly. Get an interval timer if you don't already have one.

[NoTacTravis]

It’s been a few years since I did intervals on a bag but I preferred bags like these when I last did them:
http://muaythaisource.com/product/fa...led-heavy-bag/
The one in front for hands, one in back if you’re adding in more bodywork or leg kicks.

But the 6 foot hanging straight drop ones that also have a bottom strap to chain to the floor can be pretty nice for those that aren’t heavyweight power punchers. On those, if you’re breaking the straps on the bottom chain it’s because you’re not training right, not because you hit so hard.

At the time I was 170 pounds and pretty much featherfisted with regards to punching power. When I was doing it right I was wearing wraps and 14oz fairtex gloves. Still, if I was doing that part over, I would use 16oz gloves.

How you hang the bag matters the about as much as how you mount an optic IMO too. Bags mounted to a full rack system work well, and I can’t tell a difference between that and one mounted to a hole drilled through a steel I beam. But stands that sit on the floor and hang the bag off the arms are generally iffy. Anything freestanding like a Bob bag or Century Wavemaster is terrible.

A good place to start is with a 6 foot bag bought from something like Title or Ringside with a “stuff it yourself with old tshirts option”. Hang from STURDY rafter with appropriate hardware. Buy 3 sets of wraps and a laundry bag to launder them in after each session. (Don’t start a staph farm in your garage by re-using sweaty unwashed wraps and gloves.). 16oz proper gloves not from a big box sports store and some glove dog drying inserts so you don’t breed staph in your gloves.

That’s my “get a Glock 19” recommendation.

*edit* post above me is great too. Someone’s used bag is a great choice if you can! *edit*

[FPS]

I'd recommend at least a 150lb leather bag from a good, established name like Title boxing. Spend a bit more and if you don't like it, you won't have a problem reselling it.

You want to go heavy to avoid the bag swinging around when you hit it. You want a tough material to avoid ripping. Go cheap and light and you'll probably regret it. If you have some exposed rafters, you can get rafter mounts and a chain to hang from a ceiling.

A good pair of gloves make a difference if you stick with it.

[Mark D]

The single best workout tip I could give you for this would be to learn how to wrap your hands correctly and wear bag gloves or boxing mitts appropriate to your bag weight and punching power.

Potential for bone spurs, osteoarthritis, and long term wrist and hand pain is high from workouts like this if done without appropriate levels of protection. Especially for those newer guys who aren’t used to using a heavy bag and are prone to punching directly against the momentum of an incoming swing of the heavy bag.

(As an ACSM certified trainer with wrist x-rays that match that of an elderly arthritis patient from doing a poor job of that in my teens and 20’s).

This is excellent advice. I joined a boxing gym when I was 15, and I spent the next few decades banging on heavy bags in various dojos and gyms. I often used minimal hand protection. Now, in my 50's, my hands and wrists are paying the price. I can easily strain them by overdoing dryfire, working with power tools, or even pulling weeds.

With respect to bag size, I don't think it matters much. The big ones are harder to move, but the smaller ones help you develop footwork and timing because they swing further and faster and you will have to move around them and time your shots. Find something cheap on Craig's List and have fun. Upgrade when you wear that one out, or want something different.

[DC_P]

Thanks everyone for the replies. I should have mentioned I would hang it from the exposed beams in an unfinished basement.

I am still in the trying to decide if I want to commit to it phase, and all of the above info is useful.

[jc000]

Heavy bags move when you push your punches. Punches need to return faster than they go out (kinda sorta) to develop that "snap". When the back is hit correctly it doesn't move that wildly.

Striking is more complicated than it appears. I would definitely seek out someone who can show you the basic punches and kicks. Technique is critical. A solid foundation in footwork is going to help you get the most out of your bag work.

Ringside.com always seems to be running sales. I like their Thai bags, but used sure is a great way to go.

[DC_P]

Striking is more complicated than it appears. I would definitely seek out someone who can show you the basic punches and kicks. Technique is critical. A solid foundation in footwork is going to help you get the most out of your bag work..

I exercise a lot, so am starting from a decent base, but I am wondering more and more whether starting something like this now may be a bit too much for my 53 year old joints and bones to take. Still considering it, but it could be too involved to do correctly than I want to dedicate to it.

[45dotACP]

Wayyy to many people tee off on a heavy bag like they're trying to knock it unconscious. Definitely gonna cause some problems.

Sent from my moto g(6) using Tapatalk