Heavy Bag Training and Protecting Your Hands
Many people use a heavy bag for work outs; boxers and aspiring boxers trying to improve their ‘punch strength’, and people who are just looking for a good work out. If you are using a heavy bag then you need to read this article. Specifically we will focus on the proper heavy bag to be used, and the use of proper equipment to protect the hands.
When purchasing a heavy bag, make sure that you are getting the proper bag for your use. Heavy bags come in sizes; the ‘size’ is determined by the weight of the bag. Heavy bags are typically sold in the range of 50lb and 150lb.
What does this mean to you? The size of bag purchased should be proportionate to the users size and strength. Using a bag that is too heavy has the can severely damage hands and wrists. A bag that is too light will constantly swing, and the workout will have to be stopped on numerous occasions to re-position the bag. A good rule of thumb to follow is:
o Women: 40 lbs to 60 lbs bag
o People that weigh between 150 – 170 lbs: 70 lb bag
o People that weigh greater than 170 lbs: 100 lb bag
o Professionals: 150 lb bag
Heavy bags made from leather are considered the best to own. The leather bags last much longer, and give the feel of punching a person. Leather is easily cleaned with leather cleaner. Another option is a canvas heavy bag. You can still get a good workout with a canvas bag, but they don’t have the same punching feel, and they wear out rather quickly. The Everlast heavy bag is the choice for the majority of people who own a heavy bag.
The best way to protect your hands and wrists is to use boxing wrap and heavy bag gloves. The gloves absorb the impact protecting your fingers, and the wrap strengthens your wrist. Do not use the heavy bag bare handed!
Beginners should start with a slow work out to get used to the feel of the bag, and to make sure that the boxing wrap is applied properly.
After reading this article you should know which size of heavy bag is right for you, and the proper equipment needed to protect the hands and wrists. Good luck with your workouts!