Expert: Alan Kahn - 11/18/2003

Question
How do you suggest i work with a sand bag? What use will i get out of training with a sand bag? Which muscles are likely to develop? For how long should i work with it and how often? Considering i have not done boxing in my life!

Answer
Hi Canguzelis,

You have a very interesting name! I have never seen that name before.

Concerning a "Sand Bag", I think you mean a hanging heavy bag. It attaches up above with a chain or rope and swings.

These bags are used for several reasons: One is to build punching Power. Another is to practice combination punching with varied amounts of power while using footwork to move around the bag.  Circling Clockwise (right) or counter clockwise (left). Circling the hanging bag while throwing combinations helps you develop timing with your movement, balance and the weight shifts needing in mixing combinations. To throw various punches while circling you must learn to shift your weight and keep your balance.  It is hard at first, and you want to learn to do it going both ways, and throwing many different 2 - 4 punch combinations, just as L-Jab, L-Jab, R-Cross (straight punch), L-Hook.

If you are a martial artist and want to learn to fight with either leg, fist forward, then do this from the "classic" stance ( left leg front ) and "Southpaw" stance, ( Right leg front).  Use some Front Kicks and Roundhouse kick in your combinations.

You can work the heavy bag for several "rounds" during each workout. Start with 1-min. then try 1:30. then 2-minutes. Etc. work up to 3 minute rounds.  Three minutes of continuous heavy bag work is very physical and a demanding workout.  If you are in top shape. Try doing three 3-minute rounds.  For a beginner, start with several one minute rounds. If you are a beginner, do NOT hit as hard as you can at first. Develop the proper punching technique for each punch, and do them over and over. Also you MUST use hand protection, preferable hand wraps and high quality boxing gloves.  Protect the thumbs and wrists so you don't jam them.   

There are a few very good sources out there for Heavy gbag training: Here are a few links to help:

How to hit the Heavy Bag:

http://store.yahoo.com/titleboxing/video-tapes---books-instructional-videos-vid1...

Heavy bag injuries

http://www.protectivestrategies.com/bagpain.html


Heavy bag Training Articles.

http://www.protectivestrategies.com/heavybag.html

Heavy Bag Kicking Drills.
http://www.aautaekwondo.org/TrainingTips/TTbag.htm

Good luck on your training, and please training safely.  I hope I have helped you and thanks for asking me a question. If I can help you again, do not hesitate to ask.


sincerely,


Alan Kahn
author, The Speed Bag Bible