Expert: Alan Kahn - 7/26/2004

Question
I've been looking to get into shape for awhile, and I recently started to look into boxing. I'm about 5 foot 9, 190 lbs. I don't have a large budget for equipment, so one of my questions is, which would be more better for my overall workout if I could only have one. A heavy bag, or a speed bag? When I shadow box, and I work on my jab, I tend to rock forward onto my toes where my heels come off the ground, or have little weight on them. Is that normal? My final question is when doing different punches would they work different muscles, or do most of the punches work the same muscles?  

Answer
HI Rich,

I will attempt to answer your questions.

"...which would be more better for my overall workout if I could only have one. A heavy bag, or a speed bag?"

For the best overall workout, I would suggest a heavy bag only because it will allow you to eventually expend more force and energy over your workout time. If you can afford it, you might consider a Home Gym with a Heavy bag and speed bag like the one listed below:   

http://store.titleboxing.com/title-professional-freestanding-heavybag-speedbag.h...

You may also consider getting a double end bag to use also.

http://www.ringside.com/store/prodinfo_punchingbags.asp?number=DDEB%201&variatio...

All three bags add a little different element to the training, but the heavy bag will usually allow for more force to be used. The others are more for speed and coordination.

Here are also a couple of bags I like to use and give an excellent workout:

http://www.ringside.com/store/prodinfo_punchingbags.asp?number=CRBU%201&variatio...

http://www.ringside.com/store/prodinfo_punchingbags.asp?number=EFHB&variation=&a...

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"..When I shadow box, and I work on my jab, I tend to rock forward onto my toes where my heels come off the ground, or have little weight on them. Is that normal?"

It might be normally moving forward, but what about moving backwards? What about sideways?.  Work the jab moving in all directions and find the power slot and weight shift that is right for you and can delivered powerfully. A backward "flicking" jab is good for defense, or warding off punches, as it the same when circling. However do not unbalance yourself in the movement.  Practice moving forward, backward, angling and circling. Move in these directions slowly and find the place in your foot placement and weight shift where the jab extension feels natural and can be used with power. Usually this either just before or just after the foot hits the ground.

there is a good video about this I recommend.

http://www.ringside.com/store/prodinfo.asp?number=JBVDVD%2010&variation=&aitem=2...
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"..My final question is when doing different punches would they work different muscles, or do most of the punches work the same muscles?"

The punching muscles are the extensors, or those that move your arm out away from your body.  they are the same for all punches, however the primary and secondary movers (Shoulders and triceps) can be worked differently and with varying degrees of force and contraction depending on the punch. A flicking Jab will not work the shoulders like a straight cross. The Jab and Cross will not work the chest like the hook.  I think all the punches should be developed for a full upperbody workout.   
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here is a terrific website for boxing training advice.

http://www.rossboxing.com/index.html

I know Ross and use his methods.  If you want a tough and dedicated workout, He has some books and training methods that are second to none.

I also wrote and article for him on speed bag training, and post there regularly.

http://www.rossboxing.com/thegym/thegym20.htm

Take care and I hope I answered your questions. Don't hesitate to ask again if you need further help.

train safely, Rich.

sincerely,


Alan Kahn
author, The Speed Bag Bible