How to Punch a Bag Properly and Not Get Hurt

How Do You Properly Hit a Punching Bag?

As mentioned, boxing is an intense, full-body workout that includes cardio and strength. When you’re punching a bag, you’re engaging your legs, core, shoulders, and arms. Your boxing stance is what’s going to help create a solid base of support for your body as you throw punches into a bag.

If you’re right-handed, take an orthodox stance, Wood says. This means your left foot and hand are your lead (in front), while your right foot and hand are behind. Maintain a staggered stance, and avoid having your lead foot directly in front of your back foot. Maintaining a slight bend in your knees also helps you move more quickly and be agile, Wood says.

If you’re left-handed, your stance is the exact opposite: Your right foot and hand are your lead. This stance is known as southpaw.

If you’re new to boxing, Wood recommends shadowboxing, which means you’re punching air versus a bag. This way, you’re nailing the technique of the different punches and allowing your body to find its flow.

When you’re shadowboxing, visualize an opponent to help you maintain proper defensive positioning. Be sure to aim your punches toward a realistic target point and move your feet.

“Put on some music,” she says. “Try to follow the rhythm and find some [punch] combinations that work for you. Anything from two punches up is considered a combination, so you can throw a jab, cross, and then a jab, cross, hook, and just continually add on.”

1. Jab

The jab is a straight punch that’s thrown from your front, or lead, hand.

“You’re working through extension at the elbow, driving the punch straight off of your chin, rotating the fist in a forward motion to make contact with your opponent’s mid-face or even their body,” Wood says.