Punching Bag Workout

Don't hug the sandbag or push it with your shoulders;

this bad habit makes it easy for experienced boxers to throw you off balance, especially when they notice you leaning toward them.

Worst of all, do not use your head to push or bump the sandbag, as this exposes you to hook punches.

Do not push the sandbag

Do not let the sandbag swing wildly back and forth; keep it moving within a small range. An experienced coach can judge the quality of your punches simply by the sound of the strikes and the sandbag's movement.

You should hear a crisp "thud" rather than a dull sound.

A clean punch will cause the sandbag to shake in place without causing it to swing violently.

Relax your arms and punch quickly.

Ensure the power of your punch, but do not let your fist make prolonged contact with the sandbag; retract it quickly and decisively. If you don't retract it promptly, you'll end up "pushing" the sandbag.

Pushing the sandbag only exacerbates its swaying, causes it to spin around, and quickly leads to fatigue.

Only lightly push or support the sandbag when stabilizing or resetting it; do not push it in other situations.

Move your feet when not punching

Continuously move your feet using basic footwork.

If you are not making an offensive move, be prepared to make a defensive move.

Since the sandbag will not counterattack, we do not need to worry about being hit, but this is different in a match.

The purpose of footwork movement is to maintain distance.

Always maintain an appropriate distance. Move around the sandbag while staying within striking range.

Do not let the sandbag get too far away or too close. Do not be lazy about moving your legs. Move with the bag, don't stand there waiting for it to come to you.