Hitting the punch bag

Chris Peil
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While not everyone may want to step into a boxing ring or even the octagon, at X-Fit Gym Paisley we like to think you can still train with punching movements using punch bags or speed bags, or even through shadow boxing sessions.

Many a good fighter will tell you that a great punch originates in the legs and hips. However, many great coaches will tell you that punch strength comes from the glutes.

Make sure you get your punching-side leg ground solidly into the floor so you can generate force through knee extension and hip external rotation and extension. This stance will help make a difference between throwing a punch that tickles an opponent or a knockout punch that can win the title.

If you have a punch bag, try working on getting strong connections with your wrist locked in neutral and your knuckles flush to the bag. Take one punch at a time and make sure you work on getting the drive to come from the hips and legs, finishing with the arms.

If you have a speed bag, work on connecting with the bag and keeping a solid tempo. This is skill based exercise, so don’t worry too much if you don’t have the eye-hand coordination.

If you don’t have anything to punch, shadow boxing is an option. Find yourself some space to throw punches as if you were trying to connect with an invisible object. Remember try to extend your arm and pull back with speed and control.

Shadow boxing at X-Fit Gym Paisley can become part of a good cardio work out, try placing it in a programme with other cardio exercises.