Double End Bag Workouts

Tap to Read ➤ Azmin Taraporewala

A workout that has boxing as the basis requires grit and coordination working in sync. If you have been building your endurance levels by punching bags, then double end bags work on a slightly different note. Nevertheless, the basics of boxing workout are not neglected, the workout involves rhythmic hitting, rather, punching style.

Traditionally, a double end bag is a small punching bag that may have an attachment from two ends, that is the ceiling and the floor. The two ends are fastened with straps. However, there are bags that are tied only from the ceiling. That way, when you punch it, it'll swing freely and in an unpredictable way. The double end bag functions on its own whims, as it can get back to you without you having the slightest inkling.

We may add here that a double end bag is not like any mundane punching bag that continues to dangle harmlessly in thin air. As mentioned earlier on, it is one that punches you back, thus you should be very careful when you conduct a session. When you punch the double end bag, it oscillates in a very severe manner. Thus, there is a method in which the double end bag workout may be conducted.

Double End Bag Workout

1 . You first need to get ready for your session by wearing gloves or hand wraps, whatever you prefer. Double end bag workout for beginners should be a training workout culminating with a warm up exercise, where you either skip a rope, perform stationary running or jogging and perform some stretching exercises.

2 . The first thing that you need to do is to relax your shoulders and arms. Keep your eye on the boxing bag so that you can concentrate on its movement. Have your hands raised up to your face. You may begin with the simple ready-to-hit move, which resembles painting crisscrosses in the air when in action. Be very light on the feet and put pressure on the anterior section of the feet; that is your toes. There needs to be slight movement when you are performing the punches.

3 . Your punch need not be power packed. When you have performed a strike, move from the rebound radar.

4 . Concentration is the key. Focus at the epicenter of the bag and aim at striking the bag right in the middle so that the bag oscillates back and forth. The technique is not stay at one place but keep moving adding some intelligent footwork and going around the punch bag in circles.

5 . When you get accustomed to the movements of the bag and the punches start to flow, you may begin with a single cross punch, a hook, or an uppercut. Be natural and effective. If the punch requires a movement where you have to twist your waist or move back and forth or defend yourself from the striking back bag, continue doing so. The ease will follow with practice.

6 . Make sure that you look at the bag consistently to record its movement. Also, you must continue to punch the bag consistently, because if you lose the rhythm there are chances that you may be hit by the double end bag.

Double End Bag Workout Benefits

You may continue with the double end workout for five rounds. In the beginning your arms and shoulders may hurt and ache and you may not want to get back to the routine, however, there are benefits that the double end bag workout may provide thereby having the potency to drive you back to the boxing court.

They are: Ability to accurately punch the aimed position increases Coordination of the hand eye movement is perfected with practice Endurance levels are boosted Head movement improves

Rhythmic movement of punching also betters with practice Makes you feel rejuvenated and energized Builds a stronger presence of mind Improves footwork

If you are keen to make a name of repute for yourself in the field of boxing, a double-end bag striking workout will aid you to achieve your goal with every punch!