How to Use a Punching Bag?

Here are some techniques you can use and mix up during a standard session. You can use whichever shots suit your discipline. And use your size as a reference when hitting the bag, striking high for headshots, lower for the body; clenching your fists at the point of impact.

Jab: You should throw a higher volume of jabs than any other punch. This is generally the first punch thrown in any combination. The jab is thrown with your weaker hand and used to keep distance. A jab is also used to open up your opponent’s guard.

Cross: This is the shot thrown with your stronger hand, and should be used when you’re sure that it’s going to land. The cross will generally use up more of your energy, as you need to use your legs and body to throw it effectively.

Hook: This should be thrown with the same hand you jab with. The aim is to come around your opponent’s guard and strike them on the jaw or temple. Your arm is slightly bent when throwing a hook, meaning you’ll need to adjust your range accordingly.

Uppercut: To be used when fighting up close, an uppercut comes under your opponent’s guard, meaning they often can’t see it coming.

Kidney punch: This is a hook aimed at your opponent’s side, just under their rib cage. It’s a difficult punch to perfect as you can often leave yourself exposed to a counter.

Straight body shot: This is aimed straight at the solar plexus (the pit of the stomach) with your dominant hand. You’ll need to crouch slightly with both legs, and make sure you rotate your shoulders for extra power.

Over-the-top right: A punch made famous by Mike Tyson, the over-the-top right is thrown over your opponent's guard, aiming for the temple or jaw. When thrown correctly it can be a lethal shot. However, do be careful, it’s very easy to lose balance and difficult to throw accurately as your opponent will see it coming.

Body kick: This shot is used a lot in Kickboxing and MMA. You pivot on your weaker foot and throw your stronger foot into your opponent’s rib cage. If not thrown with speed and snap, it can be easy for your opponent to catch your kick and counter.

Front kick: Another shot used in Kickboxing and MMA, the front kick is thrown with your stronger foot, aiming for the solar plexus. This is an effective kick used to stun your opponent and stop them in an attack.

Hang it from a ceiling joist: The best way to hang a heavy punch bag at home for your boxing workouts is to chain it over a ceiling joist. Drill a hole in the ceiling joist beam, and secure an eye bolt into the hole. Connect the chain to the bag and then the chains to the S-hook. Lift the bag up (with help from another person) and hang the S-hook to the eye bolt. Give the bag a few test punches to check it’s secure.

Mount it to the ceiling: Punching bag ceiling mounts usually come with everything you need to install the bag at home. Find a suitable point in the ceiling (ceiling joist or support beam) and hold the mount in place so you can mark where the bolts go. Drill holes in the ceiling and use a screwdriver/spanner to install the mount. Attach the chains to the bag and the S-hook. Lift the bag (with the help of another person) and hang it on the mount with the S-hook. Give the bag a few test punches to make sure the mount is secure.

Mount it to the wall: A punch bag wall bracket will also come with all the fixtures you need to install your bag at home, just make sure you choose a supporting wall and not a partition wall. Hold the bracket in place on the wall and mark out where the bolts need to go. Drill the holes, and secure the bracket using the hardware provided. Attach the S-hook and the bag to the chain as before, and hang the bag on the wall mount. Again, give your bag a few test punches to check it’s securely in place.

Use a stand: If you don’t want to drill holes in your ceiling/wall, or want the flexibility to move your punching bag around, then a free-standing type of support could be the better option. Just remember you’ll need to weigh the punching bag stand down so it doesn't move or wobble as you punch.

Decathlon’s free-standing inflatable punching bag is also great for boxing beginners. It’s easy to use, move, and store, and you can fill the base with water or sand for better stability.

Using a punching bag is a great way to train your muscles and enhance upper-body strength. And a good beginner punching bag workout can improve your fitness and help you lose weight. Plus, regular practice can increase self-defense skills too. But although many punch bag workouts focus on speed and power, it’s important to remember that proper technique is essential to help avoid injury. That should be the main focus from the start. Power and speed will improve with practice and time.

Whenever you hit a punching bag, you engage your fist, feet, and knees. Your entire body is activated, including your core, shoulders, and hips. You also engage your arms, chest, back, waist, and legs. When you do hooks and uppercuts, you use your arms and back. And with straight punches, you strengthen your chest and shoulders.

If you’re a boxing beginner, it’s best to take things at your own pace and introduce punching bag workouts to your routine gradually. You can start out with basic punches and then combine them and intensify your workout as you progress. You won’t get an effective workout just randomly punching the bag. Instead, focus on throwing 1 or 2 types of punches at a time. Basic boxing punches include jabs, crosses, left and right hooks, and left and right uppercuts. You can combine these punches to work different areas of your body or to improve specific boxing techniques.

Below are three simple punching bag workouts to get you started. But before diving into a high-intensity workout like boxing, it's important to spend at least ten minutes getting warm so you don’t injure yourself.

At Decathlon, we have everything you need for your at-home boxing workouts. Hanging or freestanding, a punching bag makes a big difference to home training. Our boxing bags are heavy, to withstand repeated impact, and many are adjustable to cater to different heights and spaces.