A free standing training bag is the most beneficial piece of equipment for those who have no place to have a hanging heavy bag. No installation is required, mobile and it does not take up so much space.
With the help of it, we can practice punches, kicks, knees, etc. for various martial arts. And, it is also suitable for those who just want to use it for cardio purposes.
However, standing bags have their cons. Most of the products available at an affordable price are not suitable for powerful kicks or punches. They fall over, or their “neck” breaks. Hence, they are more suitable for throwing light punches to develop your technique, speed, and skills since they are rebounding well.
Just watch the following video to see what I’m talking about. You will notice that only light punches are thrown on the Everlast Powercore heavy bag.
If you need a standing bag that functions as a heavy bag, you need such a pro model like Ringside Elit that is used in boxing gyms.
I write about this problems because I do not want you to kill your bag on your next workout if you are a big and strong guy.
Ok, now let’s talk about how to have a proper training.
How to get an effective free standing punching bag workout
To get the most from your training, you need to know the basics of boxing that is the proper stance, punches, a few easy combos, movements, etc. So, if you are a total beginner, I recommend doing shadow boxing to learn and get familiar with the basics first.
I suppose you are Ok with these fundamentals, but you do not know how to have a workout routine that develops your skills, power, technique, and physique.
The following video will help you. You will see that a workout is not about hitting the bag without goals, but each round should have something to practice.
You have learned some ideas what to practice like:
- Just jabs or other single punches
- Jogging and boxing which is great for cardio.
- 2-3 punch combinations
- Low-high combos
- Punch-miss-punch combos
- Switch your stand
- Other MMA moves like kicks, knees, elbows etc.
Obviously, advanced trainees can combine everything in one round.
Work with your bag as if it was a real opponent as if you were in the ring. So. move it around, do not plant your feet in one place. Do the head movements for which a standing bag is handy as it swings. Practice the defense techniques.
Also, divide your energy. It is useless if you hit the bag like a mad at the beginning and then just huff and puff. Your training should be balanced.
Finally, use hand wraps and boxing gloves to avoid injury.
How long workout should you do?
Well, that depends on your fitness level and how familiar you are with heavy bag training.
I aimed to be able to have 10-8×3 minutes rounds with 1-minute rest between.
In the beginning, you may want to have just 5×1-2 minute rounds with more than 1-minute rest. But, as you get better, try to increase the length of the rounds and shorten rest time.
Also, do not just have bag work but also practice shadow boxing and do exercises that will develop your endurance such as jump roping.
If you need more advice and examples, I suggest you check out this 10 round heavy bag workout guide.
To sum up
I think, now you know how to create your own free standing punching bag workout which is far better than following a plan that is not suitable for you. It is an excellent type of training that will reward you with great stamina, weight loss, offense and offense skills.
If you have any questions, feel free to ask below.