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How to Stand to Work a Heavy Bag. Don't overlook the basics: get a good workout without injuring
yourself by standing properly to work the heavy bag. You will need Stance Technique
Movement and balance. Step 1. Strike a fighting stance with your feet shoulder-width apart.
If you are right-handed, align your right toe with, but not touching, your left heel.
Step 2. Elevate onto your toes, rotating slightly to the right on the balls of your feet, turning
your hips and sternum 45 degrees, and plant your heels. Rotate to your left if you're
left-handed. Prepare by touching a bare fist where you will make contact with the bag with
your arm extended. Shadowbox a little, bending your knees and striding to gauge your reach.
Step 3. Roll your fingers into your palm and hold your fists at the sides of your face
so that your thumbs sit directly under your cheekbone. Turn your knuckles in to keep your
pinky knuckles from making contact with the bag, where they could break. Step 4. Keep
your elbows against your rib cage. Raising your elbow away from or too high above your
ribs leaves you unprotected as you punch. Recoil each jab on the same plane it was delivered
on, pulling directly back to guard again. Step 5. Move forward, backward, left, and
right, the lead foot first, the trailing foot always returning to the original position.
Tuck your chin and jar the bag with your feet shoulder-width apart. Step 6. Slide using
half-steps to maintain space between your feet without allowing them to come together
or cross over one another. Move with agility, crouching slightly, keeping balanced as you
rotate around the swinging bag. Perfect your technique and go for the title. Did you know
The first female boxing matches were staged in London in the 1720s. The women were allowed
to use their feet and knees.