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Master the stance. Learn the walk. Hit the bag properly. Practice the jab. Try the cross. Master the hook. Try the 1-2 Combo. Learn the 1-2-3 Combo.
Stand with your feet shoulder width apart. If you are right-handed, shift the left side of your body forward towards the bag and lift the heel of your right foot. If you are left-handed, shift the right side of your body forwards towards the bag and lift the heel of your left foot. Maintain a slight bent in the knees. Pull your hands up towards your face while keeping your shoulders and elbows down. When completing drills, you will not remain static in the starting stance. You will circle the bag. Walk around the bag--don't jump or cross your feet. Keep a slight bend in the knees and your hands up by your face. The key to a safe and effective heavy bag workout is to hit the bag, not push the bag. Instead of throwing a pushing punch--meaning you are attempting to push your hand all the way through your target--you should throw snap punches while training.Snap punches allow you to conserve energy while hitting harder and moving faster. When throwing a snap punch, your wrist will snap back from the impact of hitting the bag. Assume the starting stance. Make a fist, placing the thumb on the outside of your hand. If you are right-handed, extend your left arm forward; if you are left-handed, extend your right arm forward. As you extend, keep your wrist straight and your elbow slightly bent. Draw the arm back to the starting position. You will throw the cross with your power hand--your dominant hand. Assume the starting position. Pivot on the heel of your dominant foot and rotate the leg and the hip. As you rotate, extend your arm. Your dominant arm should retain a slight bent at the elbow. Keep the opposite hand near your face for protection. Draw the arm, hip, leg, and heel back to the starting position. Assume the starting stance. Pivot on the heel of your non-dominant foot. Turn through the leg and hip. As you pivot, extend your non-dominant arm horizontally across your body. Elevate your elbow slightly. Hold your dominant hand near your face for protection. Draw the arm back to the starting position. The 1-2 combo is a series of two linked punches. First, through the jab. Immediately after returning to the starting stance, throw a cross. Draw the arm back to the starting position. The 1-2-3 combo is a series of three linked punches. Like the 1-2 combo, you will first throw a jab. This will be followed by a hook. The last punch in the series is a cross.