Whether you are training in the martial arts, kickboxing, or boxing the heavy bag is one of the foundational pieces of any power training routine. The heavy bag is responsible for shaping many champions in boxing, kickboxing and the martial arts. However, many people don’t know how responsible it is for helping improve the fitness level of many non competitive athletes. This is primarily due to it working the entire body when being punched or kicked.
Details of the Heavy Bag:
The heavy bag either come filled or unfilled and is made of leather or something very similar, they weigh anywhere between 40 and 100 pounds. The primary use is for building power and improving punching and kicking techniques. It is also great to use to improve overall fitness since it works the entire body. The Adidas Punching bags: Heavy Bag 70 lbs is a top quality heavy bag that takes any punishment you can give it. I have seen this bag at many of the martial arts training facilities that I have visited and they always look knew even though I know it has been consistently used.
8 benefits of the heavy bag are:
1. Improve Aerobic Fitness.
2. Improve Power.
3. Improve Coordination, & Core Stability.
4. Improve Boxing Technique.
5. Develop Self Defense Skills.
6. Improve Body Shape.
7. Decrease Stress.
8. A Low Cost Activity, Requiring Minimal Equipment.
Additional tips:
Wraps: For injury prevention and overall comfort it is important that you wrap your hands 
before having long workouts on the heavy bag. Begin wrapping by first applying to the knuckles and the to the wrist area. Wrapping will help absorb a large portion of the impact and lessen the likelihood of osteoarthritis in later years.
Gloves: There are two categories of gloves and that is light and heavy. The lighter gloves(around 10 ounces) are usually enough to protect the athlete while allowing them to focus on perfecting their technique
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November 18th, 2010 at 2:56 am
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