Five common mistakes that you're probably making on the
heavy bag and how we can fix them to make your heavy bag
sessions, the best they can be.
Hi, my name is Glen Holmes.
I'm the co-owner of the Box N Burn Academy, the world's
number one boxing fitness education
course I'm also the founding trainer here at Box N Burn in
Los Angeles,
welcome to my YouTube channel.
So number one, lifting the chin with the punches no matter what
the punch is, I see a common mistake, whether it's the body
shot, people lifting the chin sometimes, even when they're
just throwing the jab, or the one-two the kind of lifting
that chin, thinking they're getting
a little bit more leverage and power by lifting into it.
That's not the case boxing 101
we always want to keep that chin tucked on the chest and a
good cue and a fix
for this is to think about looking at the heavy bag on
your target through the eyebrows.
So the chin down on the chest
and we're looking through the eyebrows the entire time
the entire round will always chin down looking through the
eyebrows, no matter what
punch it is.
Even if it's an uppercut.
If we're coming up with the punches we're keeping that chin
tuck the whole time.
That's only going to let you do legs and core do the work for
the power punches as well and it's going to help keep that
your eyes fixed on your target.
You're not lifting that chin.
The minute
we lift that chin in boxing we will
take a punch in that position, just going to double the impact
and snap the neck back so chin always down that's common mistake
number one, and how you fix it always look through those
eyebrows.
So no matter what punches being thrown, the other hand is by
the temple, right here, nice and high.
So if I'm throwing the jab
right here, my back and is nice and high ready for a potential,
counterpunch right there, right?
It's not down here.
It's not dropping to allow me to get more force in the jab.
Stay nice and high and tight to the head elbow in covering the
ribs and the temple.
Boom right there and hand comes right back to the chin.
If I throw my cross from my power punch that lead hand
comes nice and high right here right on the temple.
Elbow down, right?
So every time I let the hands go towards the bag, just think
about that non-punching hand the hook comes in the
non-punching on is up by the temple.
If I'm throwing a body shot,
the non punching hand is up by the head.
So always checking the position of the non punching hand and a
good one to do
this is you can throw one punch, and let it stick.
And just think about your non-punching hand for that round
throw the cross.
Think about the non-punching hand is let it stick and just
check yourself with that non-punching
hand
Every single time the minute those hands start to drop its
switching off the shoulders, telling the shoulders, we don't
need to work which from as Fitness standpoint isn't good
and then from a fighting standpoint, if we're dropping
those hands every time we punch it's not going to be too
long before somebody catches us in those exchanges and land a
knockout shot.
So defending yourself all times with that non-punching hand and
make sure it's nice and high when you
when you're checking it too.
Okay, so number three, not using footwork.
Probably one of the biggest mistakes
we see a lot is people just get comfortable in those own right
hand and they'll spend an entire round
just
working in the same spot,
which is okay.
You can get a good workout doing that, but it's not
realistic and we can get an even better workout, and
improve your boxing skills
if we're always using footwork, every single round, so, in
order to fix this
rather than doing a whole round, rooted in the spot right here,
just working in the same zone
after every punch or combination that you throw, you
got to move around the bag
So every time you throw a punch, you want a different position,
you're in a different spot on the back.
One-two, I can circle around, throw a jab, circle back the
other way.
Throw a couple of punches moving
staying away from the bag, moving, combination
moving the feet after every punch after every combination.
Moving the feet
always moving around.
And correct footwork
Leadfoot moves across to your lead side backfoot moves across
to your power side
backfoot first moves out
when you're going out front foot leads when you're coming in
keeping those feet nice and wide apart all the time.
So number 3,
always using footwork after every punch or a combination.
Try not to do an entire round
just stuck in the same spot.
Let's keep it realistic.
Okay, so number four is not thinking about defense, after
you've landed your punches, are your combinations.
So a common mistake right here is I see people
use really good form and technique and look really good
on the heavy bag.
But after every punch, your combinational does stand right
there in front of the heavy bag.
We've got to start thinking about defense after we've
landed these punches or I tried to learn these punches.
So, if I'm just stood right here in front of the heavy bag
and I'm throwing twos and threes,
And then, I just stood right here
waiting for the bag to get back to position.
That's not keeping it realistic.
That's not going to improve our boxing skills.
Whereas, if I throw a two, three punch combination,
whatever it might be, and after every single punch or
combination, I'm moving my head, I'm moving my feet, I'm using
my gloves, I'm automatically thinking about something coming
back that's going to improve my defensive reflexes and reaction.
So I might just throw a hook
and then roll under the counter hook, I might throw a 1-2
and then roll under the hook coming back, I'm actually a
double jab
and then just move my feet back out.
Okay, I can come in with a one-two
get out with the feet.
Thinking about defense, I can stay close and move my head.
One, two hook roll under roll under moving the feet slipping
side to side.
When it might be I can use the gloves as well.
Jab hands up high block, couple of punches
step in
catch the body shots.
I'm thinking about defense every time I've landed punches
or a combination.
I'm thinking about defense, whether it's
gloves
feet.
Or head movement, whatever it is
spend around, just moving
your head, using your gloves using your feet thinking about
defense and what's coming back at you.
So number five,
the most common mistake I see on the heavy bag that you're
probably making.
And I see a lot of in the gym is not having a specific goal
or a specific purpose for being on there in the first place.
So people will do a good few rounds on the bag a good chunk
of time and they'll just be kind of thinking about
something else.
Just aimlessly,
punching the bag with no real goal or intention.
So, in this video, I've given you four things there up until
this point you can actually work on it can spend one round
on each one.
So things like thinking about the non punching hand position
thinking about always finishing with footwork moving around
that back.
Okay, thinking about defense after every punch, always
moving your head, moving your feet after every punch and
combination
things like that.
Working on power, working on speed, working on in your
endurance, give yourself a goal each round or every heavy bag
session you've got.
And I guarantee you'll get way more out of punching the heavy
bag.
Then if you just are aimlessly standing there, punching it and
thinking about something else
you're not really concentrating on what you're doing.
Alright, so there you have it.
The top 5 mistakes.
I see on the heavy bag and how you can think about going about
fixing them.
So there's my five, top mistakes on the heavy bag.
Let me know what yours.
If I miss any out
leave them in the comments below.
Thanks for watching this video.