How to Kickbox With Bags

Kickboxing is a sport, an exercise and a form of self-defense. One way that kickboxers can develop and maintain their skills is by striking cushioned targets, such as a punching bag or a muay thai bag. Doing so simulates the resistance of an opponent’s body’s against a kickboxer's techniques and helps the kickboxer develop the stabilizing muscles in his arms, legs and body core. Kickboxers also develop their stamina and strength by striking the bag for extended periods of time.

Hang up your punching bag or muay thai bag in a place where it will not swing into anything when you hit it. Clear the floor around the bag of any dirt or objects so you won't trip over anything while you’re working out. This is for your safety as much as to prevent damage to your property.

Put on comfortable workout clothes, gloves and shin pads. Do not wear hard or high-heeled shoes, sandals or socks without shoes. Stretch the muscles in your arms, legs and back.

Warm up your muscles and increase your circulation by performing light, simple strikes against the bag. Use straight punches and roundhouse kicks against the front and sides of the bag, where it’s softest. Avoid hitting the bottom of the bag with your feet, where the bag is likely to be hardest. Do not completely lock your elbows or knees while punching and kicking. While warming up, only strike the bag at about half to ¾ strength and speed. Do this for three to five minutes.

Practice multiple strikes in combinations. As you become more comfortable striking the bag with simple techniques, begin linking the techniques together. For example, do two straight punches, first with the left hand and then the right, followed by a roundhouse kick with the right leg. Experiment with other combinations of strikes and repeat them 10 to 15 times each. Maintain your strength and speed at half to ¾ of your maximum.

Increase the strength and speed of your strikes. Choose two or three combinations that you practiced earlier and do them again at full strength and speed. Remember that locking your elbows or knees can result in injury, especially at full speed. If you’re an inexperienced martial artist, keep combinations simple, maybe two or three strikes, to avoid making painful mistakes. Repeat your combinations eight to 10 times each.

Cool down by slowing down your techniques and using single strikes again. Just like you did at the beginning of your workout, use single strikes at half to ¾ speed. This is also a good time to experiment with new or more advanced techniques. Throw some hook punches, side kicks, knee strikes and elbow strikes as part of the bag work.