Expert: Jack Rose - 2/25/2009

Question
Dear

I supervise a fitness program at a small college where one of our instructors uses the heavy bag when they teach their cardio circuit training. This is a third party program that we have apparently bought into, thus the “need” for the heavy bag to maintain the integrity of the program.

In my brief boxing experience I always used full sized boxing gloves (16oz) with wraps when I worked on the heavy bag at my gym. But here the class uses smaller gloves (speed bag gloves). They need to replace them and want us to buy a 12 oz kickboxing/boxing glove (traditional boxing style/design).

Since they’re moving around from rope ladders to dumbbells to jump rope etc., the students trade the gloves off when they move to and from the heavy bag station. Because of this, they don’t use hand wraps (one of my concerns) and I don’t think they ever will.

Of course when the topic of new equipment came up there was even a suggestion that we should get mixed MA/grappler/Bruce Lee gloves (very high cool factor).

My main concern is student safety. The instructor’s concern is doing things they way they have always done them or the way they were trained to do the drills. They’re tri-athletes not boxers. I don’t think they can hit the bag hard enough to hurt themselves!  But I feel the students, with no punching experience, could easily sustain an injury. If they do, I don’t want it to be a result of negligent training or inadequate safety equipment.

My questions are:
#1   What type/design/style of glove should be used for safely striking the heavy bag? I’m not an expert so I’m looking for some “clout” or documentation.
#2   What are the value of hand wraps and how do they fit with safety on the heavy bag? Are we asking for trouble by not using them?
#3    What would you do to keep your students safe if you were in my situation?  

Answer
Larry,

Your concern is valid. They do need handwraps. But they need something that allows their hands to still be mobile so they can perform the circuit training. Traditional handwraps take too long to put on and take off and people who are not experienced boxers almost always put them on wrong, but I think have a good solution for you. Everlast has a product called "evergel" handwraps. They serve the same purpose as regular handwraps except they go on and off quick and easy. Here is a pic of what they look like:

http://www.dickssportinggoods.com/product/index.jsp?productId=2226211

You can get them at most major sporting goods stores, although try Walmart first because at one time they carried them and they are about $5 bucks cheaper.

They should be using 14oz bag gloves. Basically the less skilled the boxer the bigger the glove, but anything under 14 should be used by open amateurs and pros. You need leather with velcro attachments for quick on and off. I would not recommend the 12oz as this increases the chances of rolling over your wrists and causing hand injuries. This is because they will likely strike the bag with bad form until their skills improve.
Here is an example:

http://www.ringside.com/DETAIL.ASPX?ID=25151

I suggest teaching them straight punches only, jab and righthand (assuming their orthodox). Since it's a fitness program and their not training to box, you can save yourself some time and inured rotator cuffs and/or deltoid muscles by staying away from the hook. It takes a very long time to throw it correct and is very easy to throw wrong.
Same goes for uppercut.

Really stress good form. The main reason people hurt themselves hitting bags is bad form, proper equipment just cuts back on the odds.

Laslty, their are 3 reasons for hand wraps: support the wrist against rollover, protect the knuckles from bruising and support the base of the thumb in case it gets jammed or clipped.

I hope this helps, you were right to consult someone and good luck with your program!

Jackson