what's going on squad it's nate bower from the nate bower fitness youtube channel
welcome before we get into today's video make sure you subscribe so you get all the recent
updated videos and past workouts here on the channel today we're going to be going through
five boxing drills you can do on the punching bag and as we
go through today's workout i'm going to give you the review and the breakdown
of this roralla heavy bag and the link to it is in the description you ready let's get to work
drill number one basic punching which means straight punches if you can't throw a straight
punch it's gonna be pretty hard for you to work the heavy bag with the rest of the combos
so just get into your boxing stance and when you're working a heavy bag add in drills
of about 30 seconds
of just working straight punches
take a short break and get back after it for about 30 seconds then get back
to your regular routine that's drill number one drill number two is range understanding
range is going to allow you to understand if you're working the outside or the inside
range outside your elbow should not be here it should be almost locked out for the outside
and for the inside the front of your foot should be almost underneath the edge of the heavy bag
again just work inside and outside range 30 second pieces take 10 seconds off 10 to 20 seconds off
the best way to think about your range is that if the bag is moving a lot you're doing two things
you're hitting it up too high too low or you're hitting it too close that's drill number two
drill number three basic movement now the easiest way for this in my opinion is to work with the
heavy bag as it's moving in and out
basic movement once you get the basic movement down in and out think about moving side to side
catch the bag when it's in range you can work on straight punches or if you know more
you can work on uppercuts and hooks as well again you can swing the bag
meet it beat it work on movement what i like to think about when i'm working drills for movement
is that there's a little circle around the heavy bag i'm working this circle on the heavy bag on
the outside i'm working on the outside of the circle and when i want to work on the inside
i'm working on the inside of that circle work outside 30 seconds small rest inside 30 seconds
make sure you're controlled and composed and again work easy straight punches or simply work on
multiple combinations as you're working drill number two drill number four control
if the heavy bag is moving on you it's okay
you can still maintain control when you feel like your hands are moving a lot or if you feel like
you're stutter stepping a lot give your hands a shake reset and just work 30 seconds of control
get your hands back in position once you feel like you've regained control again after about
30 seconds with a short rest get back into other drills or simply continue your workout
that is drill number four control now guys you'll notice as i'm working this heavy bag
it's excellent for standing still there's not a lot of swing on it i can really crush it and it
just feels good i love when heavy bags are packed really tight the material on this the pu material
is what i prefer i don't like it when it's cloth so when you hit it it allows your punches to stick
to it really nicely and as you can see it's not moving all over the place one thing you'll always
recognize about heavy bags is there's always different sizes this being a 50 pound heavy
bag it's fairly small but the circumference is big enough that i can still get a really good workout
in it's going to allow you to use it in a smaller space or in a larger space so it's versatile
and that's important i like to use typically 200 pound 135 pound heavy bags but this one feels
pretty good and truth the matter is in my basement downstairs if i were gonna have a heavy bag
hanging i'd probably want it to be about this size maybe a little bit smaller so pretty good fit um
and it does weigh exactly 50 pounds so for me it's a pass if you're especially if you're somebody
who's just starting boxing and you want to pick up a heavy bag i think it's a really good starting
point like i said it took me three minutes to set up there's a little ball bearing that
goes on top for a little added mobility for its turning radius but other than that it's all good
drill number five speed and power or power and speed they both complement each other so when
you work in the bag you want to think little bursts of power from the inside or outside
and you want to make sure your hands are staying fast
and do a little short bursts the thing about power is you want to think about two things
you're balanced and stable and you can see other videos on the nate bower fitness youtube channel
where coach wayne and i talk about staying balanced and your gravity
is pushed into the floor to generate more force and also you want to make sure that
you're able to move after you throw those combinations you want quick bursts of energy
different positions on the heavy bag but more importantly as soon as you again feel
like you're losing control think about the other component of your drill is if regain your control
your composure once you do that get back to your routine and enjoy it but again you want to do 30
seconds fast high power energy quick rest for 10 seconds get back into it two or three sets
and then get back to work those are drills one two five that you can utilize on the heavy bag during
your workouts or even as a drill style workout day grab yourself a heavy bag link in the description
and work these five drills do 30 second sets of everything quick rest get back to work
and if you're doing this in a mix of another nate bower fitness youtube
workout it's all good get back to it enjoy it and then sprinkle this into your workouts
once again shout out to roralla for the heavy bag it's a great choice i will use it again
and of course guys i'll see you beautiful people after you subscribe in the next workout