Within the punching of the bag, be it boxing or kickboxing, we have the techniques of punching with arms and those of punching with legs.
Let’s start talking about the right way to hit the bag or sack with your fists without getting injured.
Table of Contents
- 1 How To Place The Wrist To Avoid Injury When Hitting The Sack
- 2 How to start hitting the punching bag
How To Place The Wrist To Avoid Injury When Hitting The Sack
Although it is advisable in any contact sport to hit with bandages and gloves well placed, to see the correct way to hit the bag, it is best to see how it would be without bandages or gloves.
The most important thing to prevent injuries is to place the wrist correctly.
Our wrist must be at the same height as the forearm. If you extended your arm in front of your view, horizontal to the ground, your two largest knuckles should be at the same height as the end of your wrist.
Another way to see it is, place your clenched fist in front of your face, in profile, and make sure that the two largest knuckles are at the same height as the end of your wrist.
If they are too low or too high, as you see in the video, your hand will bend when hitting and it will be easy for you to get injured.
It is not only important to align the wrist well with the forearm, which would take into account the correct alienation horizontally.
To finish adjusting the focus of the blow well, we must try to ensure that the point of impact is the two largest knuckles, corresponding to the index finger and heart.
In this way, we will join the horizontal line (wrist at the forearm) with the vertical line, (we focus on the impact on these two knuckles)
Although it seems to you that you hit with all the knuckles “the spotlight” should be that of the two major knuckles.
Starter punch combinations
Once explained the correct way to place the hand to hit the bag, we can explain the two basic strokes to start our training with the boxing bag.
Let’s start by saying that, for every boxing hit, while one hand goes out to hit, the other hand must be covering our jaw.
Never lower the arm of the hand that does not strike. We must cover our face to avoid being struck against.
Direct straight fist punch, Jab
It’s about hitting head-on, as you see in the video above. Of course, you should wear bandages and jacket gloves.
In addition to correctly placing the wrist, you should never fully stretch your elbow. It has to be a little, folded to avoid injury to it.
A little, almost nothing, in the direct hit, but just enough so that the impact goes to the arm muscles and not to your joint.
Later we will talk about how to apply power to your fist bumps. Now we move on to the next basic punch of boxing, the circular or cross.
How to hit well with your fist in a circular or crossway, Crochet
The circular hit is the one that occurs on the side or side of the opponent. It can go to different heights but its correct execution is always the same.
As you can see in the video above, it hits the same area as the frontal blow and the wrist is just as well aligned.
The main difference is that the elbow is bent at a right angle (it can vary) and is accompanied by the rotation of the body, from the tip of the back foot, through the hip and reaching the turn of the shoulders.
In this way, we apply the entire weight of the body in the blow, not just the power of the arm’s rotation.
Of course, the hand that does not strike is protecting the head in case we get a blow to the counter.
How to apply an ascending blow to the jaw (Upper)
The blow-up, upper, is applied the same as the circular or crossed, crochet, only that, instead of being horizontal, it is vertical, from bottom to top.
It is important to emphasize that it has to start from the bottom up, without lowering the hand that hits but, so that it has strength, it has to start as low as possible.
The problem with working this punch with the punching bag is that to hit well, it has to be a special bag for uppers.
At bad times, you can work in a short boxing bag but, ideally, use the so-called wall bags, with the special silhouette for ascending blows.
Combinations to hit the punching bag
With these three strokes, the jab, the crochet and the upper you have more than enough to start making combinations of blows to the punching bag.
Now, do not apply too much power or you will hurt yourself. Start smoothly, with technical movements and go applying a little more power with the weeks and months of training.
Alternate a 1.2, that is, two different strokes, usually first jab and then crochet or upper.
How to start hitting the punching bag
Before hitting you will have warmed your body, especially the arms, with push-ups, elbow twists, wrists, shoulders, neck, waist, and even legs.
After about 15 minutes of warm-up exercises to hit the bag, you can start to make some shade or go directly to work technical but soft strokes to the bag.
Do not deconcentrate and always keep the attention to the placement of your hands, a second of confidence is enough to injure a wrist or an elbow.
How to hit the bag hard avoiding injuries
Do not start hitting the bag without heating and do it progressively. It is not about giving very strong, but about doing well, technically and accurately.
Line up your hand as I explained, always follow the recommendations of a qualified coach.
Wear appropriate bandages and gloves, don’t let your guard down and stay focused on every hit.
Is it good to hit the bag? What’s the use
Hitting the bag well has great benefits if it is done well. It is an excellent sport that burns many calories in a short time.
Therefore, lose weight, strengthen your entire body and of course, the advantages of hitting the sack more obvious are those that prepare you to defend yourself effectively if necessary.
How to refill and hit a homemade punching bag
Ideally, prepare a qualified coach. Now, let’s give you some tips to train with a bag of homemade or purchased boxing.
The bag is filled with clothes or pressure sawdust. You can put some sand down, just a little so that it has weight.
Never fill a sand saco fully. It is bad for your joints and you will get injured.
One thing is movies and another is real life. The bag must be filled with soft material under pressure. Never, never, never of hard material such as earth or sand.
There are many videos of how to hit a sack, books and pdf documents. The important thing is that you know how to choose your sources.
Remember, do not get excited and go slowly. You will go further 😉 The body has to get used to hitting the bag technically.