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A Beginner's Guide To Heavy Bag Training For MMA

Jan 5

A heavy bag is an invaluable tool for mixed martial artists. They can be used for many purposes and come in many sizes. The most common bags found in Denver MMA clubs include Muay Thai banana bags, and heavy boxing bags. They can weigh in at 70 to 200 pounds.

Lighter bags are more able to swing in nature, which can improve timing, rhythm, footwork, and timing. The heavier bags, on the other hand can improve your power and ability to hold your strikes. A heavy bag can seem intimidating when you first try it. It can be daunting to know where to start.

Evolve Daily offers a beginners guide on how to use the heavy bag for MMA.

1) Jab

The jab is a crucial strike in all combat sports. It is crucial to learn good habits and develop your jab when you are just starting out in combat sports. This is a straight punch. Use your lead hand. There is no telegraphed movement. As with any punch, you must land with your first two fingers.

2) Cross

Your primary punch is the cross. This is typically delivered with your dominant hand. It's often paired with your jab. Turn your hip towards the shot and then sit down. You will only get a weak arm punch.

3) Uppercuts

Uppercuts can be difficult to throw for beginners. They can be thrown sideways, even though they are straight punches. Beginners can throw them in wild arcs. WBA World Champion Drian Francisco demonstrates five essential uppercut combinations.

4) Keep/Push Kick

The lead leg-teep is the deep. It is basically a foot jab. This is the longest weapon you have and it's closest to your opponent. You may need to lean slightly back in order to avoid counters or sweeps.

5) Roundhouse Kick

Many martial arts include a strong tradition in the roundhouse kick. Most mixed martial arts use the Muay Thai version.

6) Knees

In clinch range, you can throw elbows and knees at the opponent. Sam-A Gaiyanghadao (Muay Thai World Champion) shows how to place a heavy bag on the rear leg and throw it straight.

7) Elbow Strikes

The elbows are the most powerful weapon in your body. They are also the hardest bone in your body. Except for the spinning elbow, your footwork is exactly the same as your punching footwork. Your wrist should be relaxed and you can strike while your elbow tip is straight. Your elbow should face you on the sidearm.

Learn more at Peak Martial Arts / Jiu Jitsu.