What is gained from using a punchbag?

[Southpaw535]

As you probably guessed i'm pretty new to the game so what do yo get out of punchbag training? I omagine it helps your technique, and i assume it improves speed because of muscle awareness. Anthing else? I heard it helps strength from my step-dad but I don't really see how.
cheers
aaron

[pauli]

cardio, power, strength, timing, reinforces combinations and (if done right) footwork.

[newy085]

Well I don't think training partners like to be pummeled the way you would a bag. Seriosly though, you can train any aspect of almost any striking attack with it. Speed, power, strength, timing, targeting, distance, and much more.

[Southpaw535]

haha yeah i doubt there are amny people who'll stand in font of you and get punched. thsnkd for the info though.

[Raven Wing]

I also find it helps with the visualisation and aggression more than practising techniques against the air.

[pesilat]

One that hasn't been mentioned is proper structure and alignment.

If you've never hit something hard then you can't know that your structure and alignment is solid. Chances are pretty good, in fact, that they aren't. If they aren't then when you do hit something hard your structure will buckle (this usually means your wrist will collapse) and you'll end up in a world of pain and possibly be injured - maybe badly.

About 12 years ago I was working on an uppercut bag (it's bell shaped to provide a good surface for uppercuts). I screwed up and my wrist bent badly. I hit the floor, went fetal and screamed my fool head off for a while. I was sure my wrist was broken. Turns out it was just a really bad sprain - but the tendons/ligaments (whatever I actually injured) never really healed properly and I still (12 years later) occasionally have problems with that wrist.

Now, imagine if that had happened in a fight instead of in the school. I'd have slugged one guy and then been laying on the ground holding my injured wrist while my opponent(s) kicked the tar out of me. OK. Maybe not - adrenaline and endorphines can be pretty amazing things but with my wrist injured like that I probably would have been working with a serious deficit in my toolbox and probably would have had my butt handed to me.

I think this is a huge benefit of hitting heavy bags that people often forget about. My particular case - the 12 year old injury that still flares up from time to time - is also a good reminder to focus on proper structure and body mechanics first and let speed and power evolve as a byproduct of good structure and body mechanics. That way, by the time you are hitting hard your structure and alignment (your form) should be good and you might avoid similar injuries.

Mike

[kingpa]

Absolutly right

There is no point training in a striking art unless you know you can strike and yes make sure your structures are sound

[Southpaw535]

sorry about your wrist mate. thats a really good point though. thanks

[Raven Wing]

Timely reminder pesilat, sometimes when talking to people on here its easy for any of us to forget what level of experience the person we are talking to has. My comment for instance about the visualisation and aggression is probably more relevant to someone who has got the basic structure and alignment.

[kingoftheforest]

You can also learn your range on the bag. If you place your finger tips on the bag then curl your hand into a fist that just touches the bag. Practice from this point punching without hitting the bag. You can practice this with any striking hand position, elbows, knees and kicks as well.

If you train this regularly you will own your range. If you hit the bag you know you went too far. I was taught this using a brick wall and/or a tree so when you messed up you knew it. The bag is way more forgiving.

After a time you will be able to tell exactly when some one or some thing is with your range of attack, therefore lessening the reaction time it takes to strike an opponent.

[Southpaw535]

thats a pretty good idea mate, cheers

[kingoftheforest]

thats a pretty good idea mate, cheers

Hey I learned it from someone who was nice enough to show it to me so I can't take credit for it, but thanks.

And good luck with your training.

[Yohan]

You can also learn your range on the bag. If you place your finger tips on the bag then curl your hand into a fist that just touches the bag. Practice from this point punching without hitting the bag. You can practice this with any striking hand position, elbows, knees and kicks as well.

If you train this regularly you will own your range. If you hit the bag you know you went too far. I was taught this using a brick wall and/or a tree so when you messed up you knew it. The bag is way more forgiving.

After a time you will be able to tell exactly when some one or some thing is with your range of attack, therefore lessening the reaction time it takes to strike an opponent.

Distance is the main thing you'll learn on the bag. Then technique (footwork, putting your body together, head movement, strike mechanics, movement), power should actually be the last thing you work on the bag, or as a test to see how all your technical work is coming together. I have made a lot of progress recently by getting a friend to spot me on the bag. he looks for all the stuff I tell him to, so he helps me to:

Keep my hips square to the bag
keep my hands up
don't drop my rear hand when I throw my lead
don't telegraph my rear hand
get good distance
bring my rear foot up when I move
move my head when I hit the bag
don't drop my hands before I throw my punches

etc.

[flammee]

Some techniques are easier to learn when kicking the bag than kicking the air. Like jumping back kick and jumping side kick. It's easier to get the technique right if you have target. I think light weight bag would be optimal for that purpose..

[kingoftheforest]

Yeah and always remember the bag is coming back when you hit it hard...and its hits just as hard as you hit it.:bang:

[Moi]

Some techniques are easier to learn when kicking the bag than kicking the air. ..


You should never kick air with a straight kick. To do it safely you have to hold back so much on the kick you might as well not do it. Pads or a bag or a person. Round kicks spin out so you don't overkick.

[flammee]

You should never kick air with a straight kick. To do it safely you have to hold back so much on the kick you might as well not do it. Pads or a bag or a person. Round kicks spin out so you don't overkick.

Well, I disagree. But perhaps we are thinking about different techniques that are done with different amount of power.. I don't do full power straight kicks to air, but there's more than just power kicking in practise of kicking..

It's easier to kick the bag, but kicking the air is important exercise also, for example in situations where opponent dodges the kick and you have to stay in balance to be able to continue attack with another technique or evade opponents attack... And I don't think it should be the first time to kick the air when opponent dodges it.. ;)

And of course, kicking the air requires less equipment.. Not doing kicking training because of not having equipment doesn't sound too good.

[kingoftheforest]

I agree with flamee and like he said we may be talking different techniques here.

I mostly practice stomp kicks where I raise my knee to my chest then stomp out traveling downward.

I also practice circular kicks at low (from ankles to knees) mid (from top of knees to sternum) and high (across the chest). As well as attacks to the shins and knees using the balls of my feet with the toes curled up.

I will not take merit from kicking a bag also because you have to know what impact is like, but as flamee said you have to know what to do when you miss too.

This works well with stomp kicks and circular kicks because you can use the miss to step into a drop kick.

If anyone is interested I can film some vids of this and post them within the week.

[righty]

You should never kick air with a straight kick. To do it safely you have to hold back so much on the kick you might as well not do it. Pads or a bag or a person. Round kicks spin out so you don't overkick.

For the front kick, are you referring to the flick type or the push type front kick? (For now I am presuming the push kick as I am not sure how you would flick kick a bag if you leg is travelling in a vertical alignment).

Also, what do you mean by 'spinning out'?

I am considering buy a bag in the near future and I just want to make sure I make proper use of it.

[JaxMMA]

Did anyone mention that people generally don't like to be hit by sticks, or kneed in the stomach?:p

[Moi]

And of course, kicking the air requires less equipment.. Not doing kicking training because of not having equipment doesn't sound too good.

There isn't anything that can't be done with a good padholder. Keep the air kicking to gentle movements to run through technique, got to look after those hips!

[flammee]

There isn't anything that can't be done with a good padholder. Keep the air kicking to gentle movements to run through technique, got to look after those hips!

I don't have slave to hold pads for me everytime I want to train. :cry:

[Moi]

Also, what do you mean by 'spinning out'?

I am considering buy a bag in the near future and I just want to make sure I make proper use of it.

http://www.youtube.com/watch?v=LnKD3eCAGGM

28 seconds is the first but watch the rest and you'll notice that he never stresses the body, the movement is fluid and any straight techniques are done slowly without any real extention.

There are ton's of threads here on how to work a bag.

[Moi]

I don't have slave to hold pads for me everytime I want to train. :cry:

That's when a bag comes in handy:rolleyes:

Just take it easy with any straight technique, including techniques in kata/patterns. Never fully extend, harder to do with kicks than punches and can teach bad technique.

[Matt B]

For me the three main benefits of using a bag (as there are loads) are:

- It won't get tired so you can push yourself.
- You can train on your own
- You make sure you are punching correctly. First time you hit the bag hard with a bent wrist you'll know what i mean!

[Southpaw535]

For me the three main benefits of using a bag (as there are loads) are:

- It won't get tired so you can push yourself.
- You can train on your own
- You make sure you are punching correctly. First time you hit the bag hard with a bent wrist you'll know what i mean!

or the first time you punch it without mitts!!

[Matt B]

Haha yes. I have a lovely sand filled canvas bag at home. Great for ripping your hands up too.

[Yohan]

http://www.youtube.com/watch?v=LnKD3eCAGGM

28 seconds is the first but watch the rest and you'll notice that he never stresses the body, the movement is fluid and any straight techniques are done slowly without any real extention.

There are ton's of threads here on how to work a bag.

Nice and smooth.