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A Beginner's Routine on the Double-Ended Bag

Posted by Mike Gales on

Once you have learned the basic concepts of how the Double-ended Bag works, it’s time to get your feet wet with a beginner’s routine. The Double-ended Bag can be a great tool for getting yourself into phenomenal shape, especially if you have any sort of injury to your joints. This type of workout is very dynamic and because it requires your attention to be continually focused on the movement of the bag, the time will seem to just fly right by. The only flaw with using the Double-ended Bag is that most people find that it can be very intimidating at first because the bag moves in several directions. The best way to combat doubt and intimidation is with repetition and that is why the beginner’s routine is designed to get you used to continually making contact with the bag with each one of your punches. Just give it a try and I promise you that before long, you will be having some great workouts that leave you drenched in sweat and obliterating a ton of calories and body fat.

The goal of the beginner’s routine;

  • Get over the intimidation factor of using the Double-ended Bag.
  • Learn how to properly throw each individual punch.
  • Help to develop the muscles involved in throwing the punches.
  • Have your brain, muscles and central nervous system become more efficient at the movement patterns involved with punching.
  • Have your brain become familiar with the movement patterns of the Double-ended Bag.
  • Learn to control the Double-ended Bag.
  • Get used to the rhythm of the particular Double-ended Bag that you will be using.
  • Get your body used to an interval style of training.
  • Have fun as you destroy some calories.

In this beginner’s routine, you will not train for a certain period of time but instead for a goal of one hundred repetitions of each punch per round. A thirty-second rest period will follow each round. It may not sound all that challenging but you will find that your shoulders will be quite fatigued by that final round. More importantly, your brain will begin to recognize the proper pattern of movement for each of the basic punches in boxing. You will also become accustomed to tracking the movement of the Double-ended Bag.

Rule Number One, is to protect yourself at all times. Hitting the Double-ended Bag has nowhere near the same impact on your joints as compared to hitting the Heavy Bag, yet I would always err on the side of caution. It is imperative that you learn to properly protect your hands by wearing both hand wraps and boxing gloves. It may also help if understand some of the basic concepts involved in striking the Double-ended Bag.

Once you have ensured that your hands are properly protected, we can begin. Below are just a few things to keep in mind for each round.

  • Snap your punches (return them as quick as possible to the start position)
  • Keep the hand that is not throwing punches up for defense.
  • Exhale with each individual punch as you strike the bag.
  • Throw your punches and then reset yourself into your proper boxing stance.
  • Control the Double-ended Bag and get used to the timing.
  • Remember to make contact with the bag using your knuckles.

We will aim for 5 consecutive rounds of 100 repetitions each. Remember to rest the full 30 seconds between each round. If at any point your shoulders feel exhausted then take a break for a moment and continue as soon as you are able. Below will be photos of the punches that you should be working on for that particular round. Underneath the photo will be some technical pointers that you should consider for that specific punch during that round.

Round one - the jab for 100

  • The power for the jab comes from a slight rotation of the lead hip.
  • Keep the lead shoulder up high enough to protect your chin.
  • The lead elbow does not flare out to the side but the jab is thrown in a straight line.
  • Do not focus and throwing with power, just try to put your jab out there and make contact with the bag.
  • Start off the round nice and slow. Once you feel that you have the rhythm of the bag, try and pick up the pace.
  • Rest 30 seconds and then continue on to Round 2

Round 2 - the cross for 100

  • The power for the cross comes from the rotation of your hips and core.
  • The faster that you can use your rear foot to push off of the floor to rotate your hips, the harder the punch will be.
  • Just like the jab, keep your elbow in and throw the punch in a straight line.
  • Your rear shoulder must come up high enough to protect your chin
  • Once again start of slow and focus on making contact with the bag.
  • Once you have mastered the rhythm of the bag, pick up the pace.
  • Rest 30 seconds and then continue on to Round 3

Round 3 – The double jab then cross for 100

  • This round will be a combination of the previous two rounds.
  • From your boxing stance, throw the double jab and then the cross with a tempo of… one one…two. Then rest yourself in your proper boxing stance.
  • Keep your hands up nice and high.
  • Remember to focus on making contact with the bag and not on your power.
  • No worries if you happen to miss the bag, just keep those hands moving and try to make contact on your subsequent punches.
  • Rest 30 seconds and then continue on to Round 4

Round 4 – two hooks to the head for 100

  • From your boxing stance your will throw the lead hook followed by the rear hook. Then reset yourself into your boxing stance before you repeat the combination.
  • This round will literally throw you for a curve as the bag will now move in a completely different direction from the previous rounds. Just continue to make contact and keep your focus on the movement of the bag.
  • The power for the hooks comes from the rotation of the hips and core.
  • Keep your elbow bent at about 90’ to keep pressure off of the joint
  • If thrown properly, you should notice that your arm does not really move and that most of the movement for the punch comes from the rotation of your legs, hips and core.
  • Make sure that your shoulders come up high enough to protect your chin.
  • Rest 30 seconds and then continue on to Round 5

Round 5 – The double jab then rear hook for 100

  • This will be the trickiest round yet as the bag will now be moving in two completely different directions. Don’t stress over it, just keep trying to make contact.
  • Take your time and get used to the pattern of movement from the bag. Before long, you will be landing all of your punches with relative ease. Remember that even if you miss a punch here and there, to simply keep your hands moving and focus on landing the subsequent punches.

If you were able to finish this beginner’s routine … then pat yourself on the back because that was just awesome. You will have noticed by the end of the five rounds that your brain has already become accustomed to the movements of the bag. Tracking the bag and making contact with it, has become much easier. You will also have noticed that you have begun to sweat as you have put in a good workout out. Best of all your hands and joints still feel great because this workout was high intensity yet low impact. Most importantly, you now know that you can do it and that there is no reason to feel any sort of intimidation from this type of training. I would recommend that you stick with this routine for about a month and then move on to the calorie smashing Advanced Double-ended Bag Routine that is guaranteed to leave you feeling accomplished in a puddle of your own sweat. 

If you still have any questions on how to perform this particular routine then perhaps a video demonstration may help.

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