Heavy bags
Heavy bags have been a staple of boxing gyms for decades. They are a must-have addition to any serious boxer’s regimen.
If you can, go for a bag that you can hang from the ceiling. Wooden beams in garages are perfect for this. Find a central point that lets you move around the bag.
To hang a heavy bag, you will need a:
bracket (which screws to the beam)
chain (that suspends the bag)
carabinas to connect the bag to the chain and the chain to the bracket)
You may get some or all these with your bag. If not, you’ll find some good quality equivalents at your local builder’s merchants. Online boxing stores often charge a mark-up price for the same product.
I appreciate that many of you don’t have the luxury of a sturdy ceiling joist. The next best option is to hang your bag from a bracket fixed to a wall. Invest in a quality product that extends the bag a good distance from the wall.
Heavy bags come in different shapes and sizes. I prefer pear-shaped teardrop or angle bags. These allow you to practice straights, hooks, and uppercuts on one bag.
Water-filled heavy bags
Water-filled bags have become popular of late. They claim to be easier on the hands. As someone who has tried them, I failed to notice a difference.
If you have set your heart on one, there is a money-saving option. The manufacturers market these bags with fancy names. In effect, they are the polyform marine buoys you will see floating at the harbour. These come in different sizes, and are much cheaper. They won’t come with a compatible hose nozzle, which makes things a little trickier. But if you are willing to invest some time, you might save yourself some loot.
I have an A3 buoy set up in my gym. It is smaller and moves around, which forces the boxer to double down on accuracy and range.
Freestanding heavy bags
If you have no way of hanging a bag or attaching a bracket, your last option is a free-standing heavy bag. These bags have a plastic base that you fill with water or sand to keep it in place.
Many of these are torso-shaped and have human features. I’ll be honest and say that I’m not a fan. Even the top of the range models tend to skid around after a decent thump. They are also much more expensive than traditional bags.
Punching the heavy bag
I have mixed feelings about the heavy bag. It's perfect for developing skill, power, stamina and muscular endurance. Used without discipline, it's a liability that can spawn some awful habits. Treat the heavy bag as if it were a dangerous opponent. Concentrate on technique. Keep your hands up and give thought to your punches.
Don’t get too close or far away. Aim for the Goldilocks sweet spot that lets you land the punch with sound technique. Visualise punches coming back at you and offer up defences to deal with them.
Boxing training is tough. When you’ve been around boxers long enough, you'll soon notice when they start to cut corners. An old favourite is what I call the Heavy Bag Skive. The boxer decides to recreate the 14th round of The Thrilla in Manila. The forehead leans into the bag, the shots wing in with dramatic grunts. The drama! Please, don’t be that guy/girl. If you are feeling tired, disengage from the bag and move your feet, then move back in with renewed purpose.
Do your best to punch at head level, especially as fatigue and gravity take hold. If you find yourself punching down on the bag, address it immediately. This is a bad habit that can get you in big trouble. If it helps, apply a piece of tape to the bag at head level to use as a guide.
