Can you kick punching bag

The roundhouse is one of the most common kickboxing kicks, but it's also the one that tends to create the most problems, Gerhardt says. For example, if you watch other forms of martial arts, like Karate or Taekwondo, you might notice that they use the top of their foot to strike the target i.

Do this with a heavy bag, however, and it's a recipe for injury. The roundhouse also tends to create problems for the knee, "because you can potentially rotate your knee in, and that would not be good," Gerhardt says. We'll get into this shortly. Gerhardt calls it the knee strike the upper-cut of the kicking world, as it's the strongest, most powerful kick you can generate.

Simply use the top of your knee to drive right into the middle of your bag — or an attacker. While your knee acts as a point of contact, rest assured this kick doesn't typically cause knee pain. So long as you don't feel any pain or sensitivity when you touch or push on your knee, you shouldn't have any problems with a knee strike, Gerhardt says. The only issue you may have is a good old-fashioned friction rash on your knee.

According to Gerhardt, this can happen if your knee slides up the bag after making contact. But thankfully, it's an easy fix. This minute kickboxing workout for beginners will help you build your skills — and body. Fitness Workouts Kickboxing. Lauren Bedosky. Lauren Bedosky is a Minnesota-based freelance health and fitness journalist. She lives in Brooklyn Park, Minnesota, with her husband and their three dogs.

Learning how to kick a punching bag requires practicing the three most common kickboxing kicks — the front kick, roundhouse kick and knee strike. Move 1. Front Kick. Asher Smiley.

Our Expert Agrees: If you don't stretch before using a punching bag, you can seriously injure yourself, especially if you're out of shape. You have to get your body warmed up. Our Expert Agrees: When you're working with a heavy punching bag, try to treat it like a real fight. Don't go all in as fast as you can; otherwise, you'll be tired after 15 seconds. Instead, work your way in. Throw some punches a little slower, then bring in speed and power.

As you do that, come back from the bag and circle around it. That way, you can create more of a headspace around what you're doing. To use a punching bag, put on a pair of padded boxing gloves and start by striking the bag for about 30 seconds.

When you punch the bag, make sure your index and middle knuckles hit the bag first, and keep your wrists straight and your elbows tight to lessen your chance of injury. Focus on balancing yourself through each strike. To learn how to safely hang your punching bag, keep reading! Did this summary help you? Yes No. Random Article. Home Random Terms of Use. We use cookies to make wikiHow great.

By using our site, you agree to our cookie policy. Cookie Settings. How to Use a Punching Bag. Explore this Article parts. Tips and Warnings. Things You'll Need. Related Articles. Article Summary. Part 1. Visit a gym or boxing club to learn the basics. Using a punching bag may seem like a no-brainer, especially if you just plan to work it for basic fitness or stress relief.

However, there are very specific punching techniques and rhythms that are nearly impossible to learn on your own. By meeting with a boxing instructor or gym attendant, you can quickly and safely learn basic technique and the different types of training available. An expert will also help you figure out which type of punching bag is right for you. If you don't have access to a gym or boxing club, try watching instructional videos online. Buy a quality punching bag. You want to buy a punching bag made of top grain leather, heavy-duty canvas, or vinyl.

The average punching bag weighs around 80 pounds, though lightweight bags are about 35 pounds and heavy bags can weigh as much as pounds. For karate, boxing, or mixed martial arts training, choose a heavy bag.

You can buy punching bags at sporting good stores or many online retailers. Obtain bag or box gloves to protect your hands. If you plan on using the punching bag on a regular basis, invest in a quality pair of boxing gloves with extra padding to reduce the risk of injury. You can also use hand wraps under your gloves to supply additional padding and protection.

Dress properly. Keep loose or long hair pulled back, dress in gym or fitness clothes that fit your form but don't restrict your movement, and wear athletic shoes and socks. Learn the different types of kicks and punches. Some basic ones to start out with include lead, hook, and uppercut strikes, elbow strikes, and front, knee, and roundhouse kicks.

The total weight ranges from to pounds, depending on whether you fill the base with water or sand. Weight: pounds Height: 69 inches tall Materials: Synthetic leather exterior. The extra length of the bag allows you to throw low kicks and get in a full body workout.

The bag is filled to pounds and comes with a heavy-duty chain for hanging. Weight: pounds Height: 72 inches bag length Materials: Synthetic leather exterior. Known as the gold standard of heavy bags, the Outslayer pound punching bag is top-rated among boxing enthusiasts and fitness professionals. Weight: pounds with capacity up to pounds Height: 55 inches bag length Materials: Filled with fabric.

The body is made of high-strength plastisol and filled with a urethane foam that creates a very realistic feeling when punching. With an adjustable height of 60 to 78 inches and a weight of Weight: This free-standing punching bag from Everlast is perfect for beginners or anyone who has limited space. The adjustable height from 54 to 65 inches makes it versatile for different sized teens and adults. While the bag itself is light enough for beginners, the whole unit weighs approximately to pounds, depending on whether you fill the base with water or sand.

With a tremendous striking surface, this extra-long bag is extremely versatile for people of all sizes to practice a variety of movements—from high jabs to low kicks.

Whether you prefer boxing, MMA, kickboxing, muay thai, taekwondo, or karate, the Wavemaster XXL is an excellent choice for even the toughest and most strenuous home workouts. With a high-quality vinyl exterior and high-density foam filling, this bag provides excellent shock absorption and durability. The low-profile base can be filled with sand or water and helps to keep the bag stable. This bag stands 69 inches tall and can weigh up to pounds when the base is filled.

Weight: Up to pounds when filled Height: 69 inches tall Materials: Vinyl exterior; filled with high-density foam. Most punching bags are filled with fabric or sand, but this Aqua Training Bag uses water for punching resistance. In addition to its portability, this bag is extremely versatile since you can adjust the pressure of the bag by adding more or less water.

Weight: Up to 75 pounds Height: 15 inches bag length Materials: Vinyl exterior. The smaller design of this free-standing bag is perfect for those who have limited space for workout equipment.

It features a flexible neck that absorbs the impact of punches and strikes , while also helping to reduce base movement. Weight: pounds to pounds depending on whether filled with sand or water Height: 59 inches to 67 inches adjustable Materials: Filled with soft foam. The terms heavy bag, boxing bag, and punching bag are all interchangeable, and there are a variety of types on the market.

There are freestanding bags that mount on a stand, hanging bags that can suspend from ceilings, aqua bags that are filled with water, wall bags that are fixated on a wall, and speed bags that are small and mounted with a short spring. Ediva Zanker , co-founder of Grit Bxng in New York City, says that the type of bag you buy should be determined by your intended use. More advanced trainees may want heavier, denser bags, whereas beginners can use smaller, lighter bags.

Look for bags made from heavy-duty, high-quality materials. Foam liners or fillers will offer a more consistent feel when you strike. Zanker also recommends paying close attention to your fitness goals, because the fill material may change from one goal to the next—saying that heavy, foam-filled bags are better for power exercises and aqua bags are good for beginners or for long workouts because of their shock absorption. Before hanging a punching bag, you want to ensure you have enough room around the bag for it to swing.

Some hanging punching bags come with a ceiling mount and others require you to purchase one separately. Mark where the bolts will go on the ceiling with a pencil and drill holes into the marked spots. Install the mount, using a wrench to tighten the bolts. Next, you need to connect the chains to the S-hook and bag, and then hook the bag onto the ceiling mount.

You can choose from the most common materials used to fill punching bags, including sand, cloth, rubber mulch, rice, and sawdust. To fill a bag with used clothes or scraps of fabric, first cut the material into small pieces, about the size of a dollar bill. Stuff these pieces into the bag, pushing them together to get an even fill. For a tightly packed bag, you can use a broom handle to compress the fabric. To make the bag harder, you can place sawdust or sand between the layers of fabric.

Fill plastic storage bags with sawdust or sand, then wrap them in duct tape. Place the bags in between clothing when you put them in the punching bag so they won't split open. For a traditional punching bag, the general rule is that the bag should be about half your body weight. If you weigh pounds, for example, you should select a bag that weighs about 75 pounds. As a certified personal trainer and running coach, Christine Luff understands the importance of picking the right fitness equipment.

She is always researching and testing the latest fitness and outdoor gear, tools, and gadgets for her work as a fitness writer and to recommend to her clients and fellow fitness fanatics. Get exercise tips to make your workouts less work and more fun.