A heavy bag is a useful tool. They come in various shapes and sizes and can be used for various training purposes. They are most commonly found in Denver MMA gyms is the heavy bag for boxing or Muay Thai banana bags they typically weigh between 70-200 pounds.

 

The lighter bags can swing more freely and can help develop timing, rhythm, and footwork. However, the heavier bags are able to increase your power and ability to hold your strikes. It can be a bit daunting to tackle heavy bags for the first time, therefore having an idea of where to start can greatly help.

 

Evolve Daily has a beginner's guide to how to use the heavy bag in MMA.

 

1) Jab

 

The jab is the most important strike in all combat sports. For those who are just beginning you must concentrate your efforts on developing your jab, as well as making how to use it correctly. This is a straight blow that you can execute with your lead hand. There isn't any telegraphed movement. As with any punch ensure that you hit with your first two knuckles.

 

2.) Cross

 

The cross is your primary power punch. Usually coming from your dominant hand it is often set up with your jab. Your hip should be turned towards the shot and then sit down. If you don't, you'll receive an armed strike with less power.

 

3) Uppercuts

 

Uppercuts aren't easy to throw, especially for novices. Although they're technically straight punches that can be thrown from sides angles. However, beginners throw them in wild archways. WBA World Champion Drian Francisco demonstrates five essential uppercut combinations.

 

4) Teep/Push Kick

 

The teep or the lead leg teep, is really an attack with a foot. It is the longest weapon you can use and the closest to your opponent. To avoid sweeps and counters, you may need to lean a little back.

 

 

5.) Roundhouse Kick

 

The roundhouse kick is essential for various martial arts. The Muay Thai version is the most popular in mixed martial arts.

https://peakmartialartsdenver.com/programs/mixed-martial-arts/

6) Knees

 

In clinch it is possible to throw elbows and knees at your opponent. You can see Sam-A Gaiyanghadao, Muay Thai World Champion, demonstrate how to throw the rear straight leg using the weight of a bag.

 

7.) Elbow Strikes

Elbows are among the densest bones on the human body. They are incredibly powerful weapons. Your footwork is the same as the punching footwork, with the exception of the rotating elbow. Relax your wrist, and then strike while keeping your elbow's tip as straight as it can be. Your elbow should be facing your sidearm.

 

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