Best Punching Bag Workouts (Boxing Drills)

To perform hooks:

1. Get into your fighting stance with your feet shoulder-width apart and one foot back. Keep your hands up in the guard position.
2. Lift your elbow and create a 90-degree angle between your biceps and forearm. Your other hand should remain touching your face throughout the movement.
3. Position your arms at shoulder height.
4. Turn on the ball of your foot and your hips and pivot with your body behind your punch.
5. Repeat this movement for forty-five seconds, then take a fifteen-second rest before repeating on the opposite side. Then, proceed to the next exercise.

4. Uppercuts

How to perform uppercuts:

1. Get in your boxing stance position.
2. Run your feet with a slight bend in your knees and pressure on your toes.
3. Twist your hips in the direction of your punching hand.
4. Bring your punching arm toward your hip.
5. Drive your arm upwards towards your target while engaging your core muscles.
6. Repeat the movement for forty-five seconds and then take a fifteen-second rest. Then repeat this process on the opposite side.

“Uppercuts are most effective when they are fast and powerful. To add a whip-like motion to your Uppercut and maximize power, open your arm up a little bit wider at the start of the motion.”

- Tommy Duquette, Boxing Coach

How to perform front kicks:

1. Get in your boxing stance, ensuring that you are standing outside of your jab range.
2. Lift and chamber the kick right.
3. Pivot your standing foot.
4. Extend the other leg and strike with the ball of your foot. Slightly lean back to gain more power in your kick.
5. Return to your stance and repeat for forty-five seconds, then rest for fifteen seconds before continuing with your training.

Related: How to Do Butt Kicks With Proper Form

6. Knee Strikes

How to perform knee strikes: 

1. Get into a fighting stance, with your feet shoulder-width apart and one foot back with a nice wide base, and put your arms in a guard position.
2. Take a small step towards the punching bag.
3. Put your foot as close to your glutes as possible.
4. Drive the knee forward towards your torso using the momentum generated by your hip and body rotation.
5. Return to your fighting stance and repeat for forty-five seconds.

“A common mistake when practicing and deploying the Muay Thai knee strike is the direction of force. Often, beginners are focused on getting their knee up high and fast, but then the force of the strike is also directed upward.”

- Lonnie Beck, Muay Thai Coach

You want to warm up your arms before any training program, especially a punching bag workout.

It will increase your body temperature and blood supply to the muscles, loosen up your joints, and improve your performance [2].

Don't forget, cooling down after a workout is as essential as warm-ups.

Studies have shown that incorporating active cool-down exercises may help prevent immune system depression and promote faster recovery of the cardiovascular and respiratory systems [3].

“Child’s pose is a great way to slow your heart rate while also stretching out your shoulders, which take on a lot of impact in heavy bag training. Hip flexor and lower back stretches also relieve tension after this type of exercise.”

- Katie Webb, Boxing Instructor

3. Vary Your Workout Routine

Consider varying your workout routine to target different areas of your body.

For example, while hooks will help you strengthen your arms and back muscles, straight punches focus on building strength in your shoulders and chest.

“Variation is important, but too much variation can become an issue. When choosing exercises in a program, two to three variations should be chosen for each muscle or movement.”

- Brian Magat, Personal Trainer

As you throw punches, don’t rely on brute strength alone. Instead, focus on landing quicker, lighter jabs with proper form and boxing technique.

For example, foot placement is crucial for maintaining balance and generating power.

Additionally, keep your body still and stand far enough away from the bag to fully extend your arm while throwing punches.

You'll get the most power out of each punch by maintaining balance and pushing the bag away without moving backward.

Working with a trainer or partner is recommended to fine-tune your form and develop effective punching techniques.

Related: How To Hit a Speed Bag Properly

5. Take a Rest Day

Overtraining without sufficient rest can cause adverse effects, including increased depression, anger, and eating disorders [4].

Take at least one day to rest between bag workouts to give your body a chance to recover and prevent injury.

It is recommended to have at least one rest day every 7-10 days [5].