Punching Bag

Where do punching bag workouts target?

Whether you own a home punching bag or occasionally use a boxing bag in your gym, adding variety to your workout routine will benefit your fitness and general well-being. Punching bag workouts target the upper body, including the chest, shoulders, back, and arms. Due to the whole body movements, the workout also targets your core and leg muscles.

The type of punching bag and its weight affect the workout’s intensity and the muscles targeted. For instance, a heavy bag puts more resistance as you punch, increasing the workout intensity. A free-standing punching bag provides a dynamic workout due to its movement with the punches. A punching ball in the same category as the punching bag helps improve hand-eye coordination while developing speed and power. Generally, the punching bag also acts as a stress reliever and improves mental focus.

What is the difference between a double-end bag and a speed bag?

A speed bag and double end counterpart are helpful when training for martial arts or boxing. However, they have notable differences and focus on different aspects of training. The double end bag is typically large, while the speed bag is smaller and round shaped. Their suspension mechanisms also vary. The bungee cord suspending the bag makes it easy to rebound, just like a reflex bag, which requires fast strikes. Elastic cords suspend the double-end bag, allowing various direction movements and quick footwork. The focus and impact vary as speed bags focus on hand-eye movement, power and speed. The double end bag targets reflexes, timing and technique.

How does the hanging or standing boxing bag vary?

A punching bag stand or a heavy bag stand offers the versatility of a hanging bag allowing the easy practice of punches, combinations and footwork. The hanging bag’s movement mimics an opponent for timing and accuracy practice. A free-standing punching bag has its base. It’s ideal for practising low-line strikes such as leg and knee kicks.