Home Blog How to Hit a Heavy Bag for Beginners – Part 1

How to Hit a Heavy Bag for Beginners – Part 1

by Jeff Woo

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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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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.
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