Heavy bag tips and warnings (+ video)


    Punching the heavy bag is a wonderful way to 1) practice punching and improve technique 2) increase cardio 3) burn calories and lose weight and 4) develop increased punching power in the video below, Johnny from ExpertBoxing.com offers some helpful heavy bags tips.

    For starters, please keep one thing in mind.

    No matter how monstrous you look on the heavy bag, it’s no replacement for defense.

    Prior to sparring me, one fella once boasted of knocking a giant heavy bag off its hinges and insisted everyone was impressed with his so-called power.

    Heavy bags offer little movement and don’t punch back so his taunts meant nothing to me.

    When we sparred, Ummm…. Let’s just say it was a real education for him.

    Looking intimidating on a heavy bag doesn’t necessarily mean you can hang in the ring.

    Whether you’re a beginner, amateur, professional or just someone trying to stay or get in shape, heavy bag workouts can be extremely valuable.

    Here are 5 heavy bag tips from ExpertBoxing

    • Keep Your Hands Up
    • Move Your Feet When You’re Not Punching
    • Don’t Wait
    • Less Power, More Breathing
    • Always throw at least 3-6 Punches

    The other 5 are here

    An important personal tip/ warning from FightSaga: Keep moving and punching the entire 1, 2 or 3-minute session

    So many people, including myself as a novice back in the day, make this mistake. After getting winded, they will walk around the heavy bag a little and take in a few oxygen puffs. After all, we see world-class fighters like Floyd Mayweather walk around without punching all the time when competing.


    New boxers and novice pros, you are NOT ‘Money May’ and will not have the luxury of picking and choosing when to fight and rest when in a boxing match. I learned this the hard way.

    After months of training, I thought I was in ‘amateur fighting shape’ because I could go 10 “so-called really hard” rounds on the heavy bag. However, after just two rounds of sparring, I was done. I was too fatigued to go another round.


    My opponent, aside from actually punching back (unlike the heavy bag), didn’t give me the luxury of taking little, well-timed 7 and 8-second breaks, something that had become routine for me in my heavy bag workout.

    Unless you are an advanced boxer, DO NOT get in the habit of taking cutsy, accommodating little respites during your session.

    Work all 1, 2, or 3 minutes of the round.