Tag Archives: Kickboxing

Benefits of the Free Standing Bag and Workouts

Punching Bag

Free Standing Bags Vs Hanging Punching Bags

Free standing punching bags, or free standing boxing bags provide very similar resistance to the traditional hanging heavy bags found at the gym. Since they are free standing, they are portable, require almost no installation, and are ideal for home gyms. They work by containing a reservoir in the base filled with water, sand or combination of. This keeps the bag sturdy and provides resistance.

The main difference and benefit of a free standing boxing bag is the portability and convenience whether its in a gym or home. Where space is an issue or you may not wish to drill a boxing bracket hanger into the wall – the free standing punching bag is a great alternative to consider.

However if you are serious hitter, whether it’s boxing or kick boxing – a traditional boxing bag with bracket installed into a solid wall or surface will be your better option. It is more likely that any hard hits and repeated tough use will ensure that the product will be more durable.

Filling up the base of a Free Standing Punching Bag

From the beginning, the main purpose for self-supporting punching bags was to fill the tank with water —which is still a widespread technique. Water is the largest advantage over other choices. It’s simple to pour and you have a source right on hand.
Another popular filler is sand. Sand flows into the reservoir without difficulty if dry, but is less likely to escape when the bag is tipped and will not cause condensation.

Warming Up

It is extremely important to warm up before actually hitting the bag. There is a higher chance of injury from hitting the bag with a cold muscle. A good warm up consists of some stretching, shadow boxing, or shadow kickboxing. When fully warmed up, then it’s time to move to the bag.

Jabs

Fast jabs are a great way to get the heart pumping. The first thing you want to do is settle into a firm stance. You never want to face the bag head-on. Always put one foot in front of the other to promote balance. Once your position is firm, hit the bag straight out with the first two knuckles of your left hand. Do not lock your elbow; just let the punch flow from your core. The cross follows the jab with the right hand. The cross is a more powerful punch because it comes from the back of the body. Lift your heel on the cross to add more power. Alternate the jab and the cross in rapid succession for as long as you can, usually between thirty seconds to three minutes. Rest for one minute and repeat the sequence five to ten times.

Kickboxing

For a full-body workout, move to kickboxing exercises. This is a combination of jabs, hooks, uppercuts and kicking the bag. To add a front kick: face the bag head-on and kick straight ahead, aiming for the “stomach” of the bag. A sidekick consists of turning to side, with a shoulder facing the bag and kicking to the side, like a leg lift, and aiming again for the “stomach” of the bag. Roundhouse kicks are very powerful and are done by again turning to the side and having a shoulder facing the bag, making sure your feet are spaced out enough to give you a solid foundation, and kick with the farthest leg from the bag, aiming for the bag’s stomach. Continue a combination of these for three to five minutes then rest for one minute and repeat.

These are just a few examples of the many beneficial workouts a free standing bag can provide. Free standing punching bags engage your entire body. They’re great for cardio, and building stamina. Added benefits of free standing boxing bags are the reduction of stress and anger from channeling your negative energy into the bag.