Full body
Boxing Heavy Bag
The Boxing Heavy Bag is a cardio exercise for your whole body. Share of the load in the Zulta muscle model: front delts 16%, obliques 12% and triceps (lateral head) 8%.
Also known as: punching bag
How to do it
- Wrap your hands, put on gloves and stand an arm's length from a hanging heavy bag.
- Take a staggered stance, lead foot forward, hands guarding the chin and elbows in.
- Throw a straight punch by turning the hip and shoulder through and extending the arm.
- Return the hand straight back to the guard before the next punch.
- Mix jabs, crosses and hooks in rounds of 1 to 3 minutes, moving around the bag.
Tips
- Push off the back foot and rotate the hips so the punch comes from the whole body.
- Exhale sharply with every punch.
Common mistakes
- Dropping the non-punching hand from the guard.
- Reaching too far so the arm locks out hard on the bag.
- Standing square with the feet flat.
Muscles worked by the Boxing Heavy Bag
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Repeated punches or rope waves: the shoulders and trunk rotation drive the arms, the legs stay springy underneath.
Boxing Heavy Bag alternatives
Same equipment
No equipment
Frequently asked questions
What muscles does the Boxing Heavy Bag work?
Mainly the front delts. The obliques, triceps (lateral head), mid chest, side delts and upper abs assist.
Is the Boxing Heavy Bag good for beginners?
The Boxing Heavy Bag is rated intermediate. Learn the technique with a light weight first.
What is a good alternative to the Boxing Heavy Bag?
For example the Shadow Boxing and Battle Ropes. They train mostly the same muscles, some with different equipment.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.