Beginner’s Guide to Double End Bag Workout & Drills

A double end bag is one of the most versatile pieces of equipment in a boxing gym. From beginner to seasoned fighter, every boxer level can benefit from adding double end bag training into their workout routine. However, it can be challenging to know where to start—or how to get the most out of your double end bag workout.

The purpose of this guide is to teach all beginner boxers what it is, why it is an essential piece of equipment, and how to incorporate double end bag training into your boxing sessions. We will also provide a series of double end bag drills that you can apply in your training.

What are the benefits? 🥊

The double end bag has many benefits. In fighting, double end bags are used to increase the stamina and techniques of boxers while also increasing their speed and hand/eye coordination. It is also used to improve coordination between the boxer’s upper and lower body. It is used to help throw punches in combinations, which is especially helpful when throwing jabs and crosses. It is also used to help a boxer learn to block punches, especially hooks.

• Punching Accuracy: Due to its cord elasticity, the bag moves unexpectedly. To land a punch, one needs to position himself correctly and stay focused.
• Rhythm and Timing: The most important thing about working out with a double end bag is focusing on rhythm and timing since that’s what you need to keep hitting it every time.
• Hand Speed: By tightening the elastic cords of the reflex bag, we make it a fast-moving target that requires fast hands to hit. You can develop speed almost the same way as if you were using a speed bag. 👊
• Rapid reflexes: By learning to rely on the movements of the bag for your training, you will learn quick reflexes. Having quick reflexes and reaction time will prepare you for a real fight with a partner.
• Endurance: Exercises that require quick footwork and quick repetition help to build endurance and muscle memory. It’s also a great fitness workout.
• Better Footwork: The double end bag automatically improves your footwork because it swings back at you. You can use defensive tactics like head movements or blocking, but you also need to move your feet effectively. 🦵️
• Striking Power: To improve power punches, we use a heavy bag. However, the reflex bag will help you find the optimal position and time so that you can deliver an effective and powerful punch. 💪
• It helps to avoid bad habits like keeping fists down or always staying at the same place.
• Valuable training for any martial arts such as kickboxing, MMA, Muay Thai. It’s also a conditioning training to have fun and challenge your skills.

How to choose the right double end bag for you?

Three factors determine how hard it is to use a double and bag: the size, the design, and the tightness of the elastic cords.

Reflex bags come in different sizes. The larger bag, the easier target it is since it’s bigger and slower. 5-6 inches in diameter bags are for professional boxers, 7-8 inches are for medium-level athletes, and 9 inches and over for beginners.

Round bags are more uncomplicated to hit than oval bags. There are also Mexican-style bags, which are better options for professional fighters.

How loose the bungee cords are influencing the speed and the moment of the bag. If we tighten the cables between the ceiling and floor, the bag will move faster but more regularly. Loose cables make the bag slower, but it will move more unexpectedly.

Note: The typical Mexican double-end bag contains two balls, giving the appearance of eight. The shape allows people to train multiple angles of punching such as uppercuts. Mexican-style bags are heavier and slower. As a result, they aren’t as good for speed training, but maybe better for beginners.

If you are a beginner, I recommend using an 8-9 inch standard bag with medium tight cords for your double end bag workout. Of course, as you get better, you should switch to a smaller and faster punching bag.

You should set the bag to be at shoulder height. Also, use bag gloves to avoid bruises.

How to use the double end bag the right way?

The double end bag is a staple of any boxer’s training regime. But, if you’re not sure how to use the double-end bag, it’s easy to make mistakes that can hold you back in your training. Some people don’t know to keep their hands up to protect themselves, others move too quickly and tire themselves out, and still, others don’t know how to make the most of their power. This guide will tell you how to fix all of these mistakes, so you get the most of your boxing equipment.

The most important message of the video above is to be relaxed during the training. Instead of focusing on flexing your muscles, loosen up your body and mind. Feel the rhythm. Let the bag drives you.

Here are some more tips

Throw light punches

Be careful not to strike the bag too hard so that it flies too far away. This workout is not about power punches. This causes you to have trouble landing a combo and messing up your rhythm. Punch small enough to push the bag back 5 to 15 inches. This allows quick fluid movements and easy control. Instead of single power shots, start with simple combinations!

Throw easy combinations

There is no need to throw complicated combos at the beginning. The first step is to get used to the bag. That’s why easy combos such jab-cross (1-2), jab-jab (1-1), jab-jab-cross (1-1-2) are good to start with. These are simple rhythm punches. You can begin punching more complex combinations as part of your workout routine once you learn how to control the bag and use your footwork. As you learn how to react to its movements, the bag will naturally teach you how to punch rhythmically.

Don’t stay at the same place all the time

A step should follow every combination. One step here, one there. It doesn’t matter the direction. If you develop a rhythm and are always ready to hit and move, it doesn’t matter if they are big or small steps. Play with the ball as it was a real opponent, use defense and offense techniques.

Double end bag drills for beginners

So you’ve just taken up boxing and want to be an all-around boxer, but you’re lost about how to do double end bag drills to best help you achieve your goal. Relax; you’re not alone. Training with a double end bag is an integral part of every boxer’s training. While it may not be the most magnetic drill to do, it can be the most effective. You can’t get much better than practicing your footwork, angles, power, and timing. It’s also a great way to work on your different combinations, energy, and timing.

Getting started with double end bag exercises

If you haven’t used the double end bag before, this workout is for you. Simple straight punches and combos to understand how to use the bag.

Practice boxing techniques

I like this video because it shows how to move around the bag practicing footwork and how to use the bag for head movement. He doesn’t throw many punches, but this video demonstrates well how versatile this boxing equipment is.

To sum up

A double end bag is one of the best ways to improve your punching technique and overall hand-eye coordination. The bag’s versatility allows you to practice a plethora of punching drills, including bobbing and weaving, punching on the retreat, and keeping your hands up. Almost the same way, as if you were fighting with a sparring partner. One of the best parts about this training tool is that we can use it for a wide range of boxing workouts. You’ll be able to improve your fitness, speed, footwork, agility, and punching power all at the same time.

Related: Beginner Heavy Bag Workout Guide