Typical Beginner Heavy Bag Workout Mistakes

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With the increasing popularity of MMA and boxing type workouts, more and more people buy a heavy punching bag for home. Maybe, you here because you want to get one as well. There is no doubt that it is an excellent training to develop your endurance, burn fat and even to release stress.

But, do you really know how to use it correctly to get the best results and to avoid severe injuries?

When I got mine, I thought it is only about hitting it. The way I want. Then, I had to realize it is a more complex workout than that. And I had to learn from my mistakes.

Do you want to know what are the typical heavy bag mistakes? Just watch the video below.


What is the best punching bag for beginners? Here are my Amazon picks.


Let’s Recap What You’ve Learned

  • Wrap your hands and wear boxing gloves

Always use hand wraps to protect your hands and wrists to avoid injuries. But the do it the right way. The cover protects the small bones and joints of your hand and wrist. Gloves are not enough alone! Learn how to wrap your hands correctly here.

  • Hit the bag with various punches

If you do not know the basic boxing punches yet, you should learn them first. Most of the beginners strike the bag with power punches such as left or right hooks. Yes, they are the easiest to perform, but have you ever seen a boxer hitting the opponent only with hooks?

You should handle the heavy bag as if it were a human opponent. Play with it as if you were sparring with someone. So, use all the other punches such as the jab, cross, uppercuts. Also, practice the footwork and do not always hit it from the same position.

  • Deal with your energy

Hitting the bag is such an exciting activity, and we want to hit it like a real fighter does. But, it is tough, and most of the beginners commit the mistake of beating the bag with full intensity and power at the beginning, then they just huff and puff.

Don’t rush! Set a timer for 1 or 2 minutes and make just 2-3 rounds. Hit the bag wisely. Throw just light jabs, practice the footwork, make some defense moves, etc. Just check out a boxing match, they do not hit each other all the time, do they? Make your training realistic, but you can have short intensive sessions if you want.

  • Correct Form

Don’t be the dumb guy I was who thought that punching is just punching. Learn the proper forms of punches, and you will see that your strikes will be more accurate and powerful. Plus, you will not get out of breath so quickly.

If you are a total beginner, start with shadow boxing to learn the basic punches.

  • Mix You Punches Up

Finally, try not doing the same punches and combos all the time. Jabs and crosses are easy to throw, and beginners are willing to stick to them. But for a real heavy bag training, your should utilize the other hits as well. And again move around and practice the defense skills as you were in the ring.

From this video, you can learn even more about the typical mistakes.


Punching bag workout for beginners

Now you know what you should pay attention to while training. So, here is a simple beginner heavy bag workout with cross and straight punches. You will have to practice just the simple punches doing 100 reps for each in 5 rounds.

You may think it is too easy, and you may want to throw combos, but I suggest to start like this. You have to learn the basics inside out before starting more complex drills. Simple routines like this are great to enhance your technique and punching power and get used to hitting the bag.

Here is an example heavy bag routine for beginners.



If you are a total beginner the best is that if you imagine yourself in the shoes of a real boxer in the ring. That helped me a lot. I know the bag does not hit back, but still the best way to practice without a partner.

Also, be patient and learn. As with everything in life the more you practice, the better you will be. Plus, there are tons of online material from which you can learn.

Thanks for fightTIPS and JT Van V for the great advice.

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Last update on 2020-06-07 at 08:46 / Affiliate links / Images from Amazon Product Advertising API

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