Training with kicking a punching bag

Hitting a punching bag is a workout with secondary benefits. Not only does it benefit your legs, your abdominal, oblique, and lumbar muscles are also significantly activated by the dynamic nature of the blows. If you include a heavy sack in the equation, the stress level increases with the high-speed contact. The result is an exercise that burns calories, develops coordination, and builds strength. Hit the bag hard and the bag can take it with you.

How to properly hit a punching bag?

Many people don’t know how to properly hit a punching bag. In this blog post, we teach you how to kick a punching bag Cover the basics

  • Step 1

Stretch well to avoid injury. Align your hips, hamstrings, quads, and lower back, with extra emphasis on your inner thighs. Don’t jump off your stretches. Hold them still for at least 25 seconds, slowly stretching the muscle to a mild focus.

  • Step 2

Cover your shins and toes with kickboxing pads. Even if a punching bag gives a little, it only gives to a certain extent.

  • Step 3

Practice the basic movements of the front, side, and round kicks before you get to the bag. Regardless of which kick is used, there is a mechanical element: slide the knee of the kicking leg up to hip level or higher before straightening the lower leg.

Best workouts with weighted vest

High intensity with short rest periods

  • Step 1

Land front kicks with the front leg with the ball of the foot. When the bag swings away, put your foot on the floor, then bounce it up and hit the bag. Do 50 repetitions, then switch sides and repeat. Pause for a minute and do two sets, stepping from the back leg position with each foot.

  • Step 2

Flick the bag on the side with your shin when doing roundhouse kicks. Step forward with both legs 50 times and rest for a minute. Then throw round kicks from the rear standing position 50 times with each leg. Your knee should move towards your elbow as your hips rotate into the kick, so your kicking leg is at a perpendicular angle to the target rather than an upward trajectory.

  • Step 3

At the beginning of each sidekick, push your knee toward your face. This will add extra work to your core and develop powerful blows. When straightening your leg and making contact, use the ball of your foot. Perform 50 sidekicks with each leg in the front position and rest for a minute. Then, perform 50 sidekicks from behind with each leg.

  • Step 4

Combine all three kicks in triple punch repetitions, with the left leg starting in the front. Take a front kick and put your foot back down. Then take a roundhouse kick with the same leg and plant it back down, followed by a sidekick. The strikes should come in quick succession as if they were all part of an attack. Do fifty triplets with each leg in the front position. Rest for a minute and do 50 triplets with each leg from its rear position.

Things you will need

  • Heavy punching bag
  • Shin guards
  • Interval Timer


Make sure your fighting stance is about shoulder-width apart. Too wide a posture leads to weak kicks and has greater potential for the muscles. While this is primarily a kick workout, there is a second exercise you should do for your hands. Always keep it in a protective position on your head. When you get tired, resist the temptation. Repeat the stretching routine at the beginning of your workout when you’re done. This will reduce pain.