How to Hit a Heavy Bag for Beginners – Part 1


Want to learn how to hit a heavy bag? Here are three quick tips to turn you from chump to champ.


Priority #1 is to protect yourself at all times. Even if your punches are sloppy, if you keep your hands up, at least no one can say your defense wasn’t tight!

So, don’t drop your hands to wind up your punches and don’t drop your hands after you punch, either. Hands up before, during, and after.


In grappling, you'll hear the phrase, “Position before submission." Same concept applies to punching--position first!

In a real fight, the other guy is not going to let you wail on him like a heavy bag. You need to use your footwork to close the gap, which means footwork.

Put your chin down, bend your knees, and get your hands up. Practice shuffling in, shuffling out, shuffling around, and pivoting.

Practice around a static bag then a swinging bag. Get comfortable putting yourself into any position you wish.

Once your footwork is warmed up, add your punches back.


If you’re into Karate or Kung Fu, approach the heavy bag the same way you approach a kata—visualize you’re in a real fight.

If you’re not into Karate, visualize anyway! Don't treat the heavy bag like a treadmill or barbell—make it personal.

Fight one punk or an army of zombies—it doesn't matter, just make sure you imagine something.


Yes, protecting your hands is important. But in my experience, most people who put on gloves hit way too hard.

Whether you wear gloves or not, here's my advice: focus on working the bag, not killing it.

Forget the death blows. You're better off just keeping your hands up, moving in your stance, and thinking your way in and out from the bag.

That's it! Now you know how to hit a heavy bag. Start punching and you’ll not only get a great workout, you'll build skills you can use.

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Keep fighting for a happy life! 🙂


WARNING: The advice and movements shown in this video are for informational and educational purposes only. Consult a doctor before engaging in any exercise or martial arts program.
Video Rating: / 5

  1. Reply Ryan Kwak February 16, 2018 at 9:16 am

    I kind of agree on everything until the wraps and gloves part. "Remember. Safety number one priority"-crazy russian hacker

  2. Reply James Williams February 16, 2018 at 10:10 am

    2:53 ONE PUNCHHHHHHHHH!!!!!!!

  3. Reply Theren February 16, 2018 at 11:04 am

    Agree with everything, but you should wear gloves. When I don't wear gloves, my knuckles start to bleed

  4. Reply Korn Akopia February 16, 2018 at 12:24 pm

    Great video and I agree with him on the no gloves at first. Notice he said "do not kill the bag, only work it". The second you put on gloves you feel like you have to be a Rocky.

  5. Reply Johnny Ghabach February 16, 2018 at 1:24 pm

    As some one who just wants to go into the gym and ease into hitting the bag without gloves, without having to try so hard to impress others, and with technique of which I had no idea, you have sure made me feel way more comfortable, confident, and knowledgeable in just being calm and patient about it. I always thought I had to go real hard and fast. Hopefully in a few months time I can increase in footwork and combos, which I am poorly lacking.

    Thanks heaps Ando.

  6. Reply Binod Guitarspots February 16, 2018 at 1:31 pm

    I like that you pick this topic for gym guys

  7. Reply Nathaniel Senderoff February 16, 2018 at 1:53 pm

    Close the Gap? Where will I shop for overpriced clothes?

  8. Reply what ever i do its cool 'weidic' February 16, 2018 at 2:45 pm

    your outfit is coolest thing ever

  9. Reply Ankur Pathak February 16, 2018 at 3:29 pm


  10. Reply hussain Fatmi February 16, 2018 at 3:51 pm

    great advice sir…

  11. Reply WheresMyBuns February 16, 2018 at 4:24 pm

    Bruce lee uses his hands

  12. Reply Alondra Cabrera February 16, 2018 at 4:46 pm

    How should the hands and fingers be tucked? And with that part of the fist am I supposed to hit the bag?

  13. Reply Mike O'Meara February 16, 2018 at 5:10 pm

    Thanks man

  14. Reply Marc McClure February 16, 2018 at 5:40 pm

    Damn, at 1:25 this man single handedly roasted an entire city, props to you

  15. Reply Just Shinbi February 16, 2018 at 6:33 pm


  16. Reply cj asmrs and game play 6ix9ine February 16, 2018 at 7:14 pm

    i dont agree you need gloves and hand wraps if you dont have them theres a chance to brake you rist so yeah

  17. Reply Bas's TV February 16, 2018 at 7:39 pm

    Iam using homemade punching bag with clothes ..and iam using clothes gloves there any prblm?pls tell me

  18. Reply Maria Robles February 16, 2018 at 8:29 pm

    If you want better boxers at the gym. You're going to have to physically show us your foot positon, hand positon, complete position. Im having a hard time with ny anger and i feel boxing would be good for me. If you could show us complete positioning.that will help us beginers. Insulting us is not the way to go. Its embarrassing to us and we'd like for you to actually show how to positon so we could learn properly! Thank you for the videos though they're helping still.

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