Muay Thai Heavy Bag Workouts for Better Skills & Conditioning

muay thai heavy punching bag kick

Do you want to improve your speed, technique, strength, and focus for Muay Thai? The Muay Thai heavy bag workout can be your best friend to get all of those. However, many beginner fighters underestimate the importance of heavy punching bag training or commit mistakes that I will list below.

Kicking and punching the bag is the best way to boost your skills and condition. Hence, it must be in your workout routine. Here you will find some workouts to start with.

But, before, let’s talk about the mistakes.

  • Lack of Intensity

If you want to develop, you should work hard. Many fighters attack the bag like mad at the beginning. Then, after a round, they just kick and punch it like a girl. Slowly and without power. To get the most from this workout, do high-intensity training. That will enhance your endurance and cardio for sure.

  • Not Mixing Your Workouts

Another problem is that fighters almost do the same combos over and over again and on each workout. Okay, you will be perfect at them, but your opponent will quickly find out your weakness and use it against you.

The next time you start beating the bag, check out the combos you use. How many types do you do? If just a few, it is time to add more combination drills. Add more variety of knee strikes, elbow strikes, punches, and kicks to the combinations. Use Muay Thai punching bag to get rid of those weaknesses.

  • Not Using It Enough

The heavy bag is one of the essential equipment that is usually neglected by trainees. It is your best friend to enhance the power of your punches and kicks. It helps you to get better balance, strength, speed, and endurance—almost everything you will need in the ring.

Just think about it. If you hit it thousands of times correctly, your brain will be familiar with the moves that they will come naturally.

If you want to know more about Muay Thai heavy bag workouts’ importance, read this article.

So, you know why you should use this equipment, so here are some workouts to see what you have learned in action and get more advice.

1. Muay Thai Drills for Beginners

Are you a beginner? From this video, you can learn a basic combo to start with. Plus, how to hit the bag correctly.

Boost Your Fighting Skills at Home!

Get the best heavy bag that is perfect for any martial arts.

2. 5 Killer Bag Work Drills Tutorial

This is another excellent source to learn combos that you can include in your routine. Stuart presents the moves in an easy way and slowly. I like the way he teaches.

3. Beginner Muay Thai Heavy Bag Combinations

This video is also for beginners, but you will learn harder combos with hooks and knees. Also, some muay thai basics for beginners on how to protect yourself.

4. Thai Boxing Heavy Bag Training for Power Kicking

Workout for power kicking, a drill on the heavy punching bag. An excellent power kicking drill to develop your technique and kicking strength.

5. Intense Muay Thai Training Drills

We have been talking out the importance of intensity. This work out will show you how to have such training. It’s called 20/20/20.

6. MMA, Boxing & Muay Thai Heavy Bag Combos

From this video, you will learn not only great drills but also a lot of useful tips on how to use the bag to get the best training.

7. Muay Thai Punching Bag Drills to Increase Knockout Power Tutorial

Learn combos and techniques that will help you to knock out your opponent faster.

8. Workout For Conditioning & Bag Skills

This is an excellent routine to develop your cardio conditioning but also to use the bag for developing your skills. One round includes 10 muay thai conditioning drills; each is 30 seconds long with 5 seconds rest between them. Make 5-8 rounds with 1-minute rest between the rounds.

9. Kickboxing heavy bag drills for defense

Here you can get learn a drill and get other useful tips for defense.

10. MMA Heavy Bag Workout

For fitness purposes this workout is great. If you want to develop your condition or burn fat, just do it.

11. Muay Thai Training Techniques

Have I missed a workout or a tutorial that should be here? Share with us below.


Could the heavy bag substitute a training partner?

As it’s said, the bag doesn’t kick or punch back, so a skilled sparring partner is vital if you want to be a perfect fighter. With a partner, you can do pad work, sparring, and other training to improve your skills and technique. Also, you get used to the stress generated by thai fighters and a real fight. Otherwise, with the bag’s help, you can imitate a bit the same environment and improve, for example, your punching and kicking strength, and you can beat the bag with full power.

How to have a complete heavy bag session?

Muay Thai is a combat sport in which you must use all your limbs. Hence, you should practice kicks, knees, punches, and knees, and combine them to maximize your striking technique. The more you practice the combos, the more naturally they come and faster they will be. But don’t forget about footwork as well. Move around the bag and imagine as it was a real opponent.

I have a tip. We tend to focus on moves that we are the best at since that’s what we enjoy. And, we’re willing to neglect what we aren’t so good at. Focus on what requires development during the training session. For example, I’m quite good at punches and boxing combinations, but my high kicks are terrible, so I spend far more time with kicks these days.

Is a heavy bag stand suitable for Thai and kickboxing?

Without a doubt, the best is if you have a standard heavy bag with plenty of space around. This way, you hit it from every angle and you can have the right fighting stance. Unfortunately, a heavy bag stand limits opportunities. You can attack it only from the front, and you must be careful while kicking to avoid hitting the frame’s upright. But it’s still much better than nothing for home training.

An alternative option is to get a heavy-duty free-standing bag such as Wavemaster XXL or Ringside Elite that stands powerful kicks. Lightweight training equipment is out of the question; they are only suitable for people who want to improve their cardio endurance.

What type of heavy bag should I use?

Standard bags for boxing are short, so we can’t practice kicks properly. The best choice is a Muay Thai bag or banana bag that lets us practice, for example, low kicks or roundhouse kicks. Plus, these bags usually reach the floor so they won’t swing as much; therefore, we can better practice the leg attacks.