Bag work anyone?

[delta1]

For heavy work and targeting I use a variety of dummies. But I have a 50# bag mounted so that it can swing or I can lock it into position. When unlocked, and I start pounding on it, the bar swings and that little 50# bag bounces and dances on the chain. It moves just like an opponent would (sort of). It will go so far, then it comes back at me. The angles also change continually. It realy works your strikes- if I don't watch it punches start landing with the last two knuckles instead of the first two. Also forces me to use short range weapons to keep the bag off me. Works footwork more than the stationary mode too. I don't know if they are absolutely necessary, but bags are handy. And with a little ingenuity they are an excellent training tool.

[Synaesthesia]

I think a bag workout is best for developing stamina, not power.

 

To develope power, focus on technique, flexibility, and muscle training. Certainly you can test it out on a bag, but I don't think the act of kicking and punching a bag is an efficient means of developing power.

 

It's not the only thing, but I totally disagree. I have not significantly changed my calisthetic routine, but I've done a lot of bagwork. While weights might build up more muscle, the ability to really deliver a clean strike with a lot of power is vastly improved by bags.

 

My punch could be easily 50-80% more powerful now. I'm not significantly stronger, I can't do many more pushups, can't lift much more weight, but I know how to coordinate my muscles much more efficiently.

 

I use both the big bags and the small ones; maybe 15 inches in diameterand a bit taller filled with sand. Those are highly effective, provided the right sort of sand, at toughening the hands, knuckles, wrists and practicing technique.

[granmasterchen]

i train on the bag and also on other surfaces and materials, it has a strong impact on my power, i train alot i do bare hand to build up my knuckles, the harder the target that you hit the stronger the impact is on your arm, with the impact you increase the muscle tone, i train on the hard bags,wooden punching pads wrapped with leather, trees wrapped with rope, sand bags, sand, ballbearings, lead shot, wooden boards, concrete and steel, i hit all these through out the day to make my knuckles stronger and to improve my breaking power, also after doing this for years my knuckles are alot more powerful and do not get damaged as easily, i can give several full force punches to steel beams with out injuring myself now, i have been working on styles that are called iron palm