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The Beginner's Guide To Heavy Bag Training for MMA

Dec 31


A heavy bag is an essential tool for any mixed martial artist. They come in various sizes and shapes and can be used for a variety of training reasons. The most common type of bag found at MMA gyms in Denver is the heavy bags for boxing as well as the Muay Thai banana bags, which typically weigh between 70 and 200 pounds.


The lighter bags move more in the natural environment and are utilized to improve footwork, timing, and rhythm. However, the heavier bags can be utilized to enhance your power and ability to stay on your shots. It can be a bit daunting to tackle an extremely heavy bag for the first time, therefore having an idea of where you should begin from is extremely helpful.


Today, Evolve Daily shares a beginner's guide to use the heavy bag to MMA.


1.) Jab


The jab is by far the most vital strike in any combat sport. For those who are just beginning it is essential to concentrate on improving your jab as well as making the right habits. It is a straight punch with your lead hand, without telegraphed movements. As with any punch ensure that you hit on the first two knuckles.


2) Cross


The cross is your primary power punch. The majority of the time, coming from your dominant hand it's usually set by a jab. Be sure to turn your hip, then sit before the shot, otherwise, it will be an arm kick that lacks power.


3) Uppercuts


Uppercuts can be challenging to throw correctly for newbies. While they're technically straight, they can be delivered from sides angles. However, beginners throw them in wild arches. Take a look as WBA World Champion Drian Francisco shows five essential uppercut combinations.


4.) Teep/Push Kick


The teep is, specifically, the leading leg teep. It's basically the foot jab. It's the longest weapon you can use and the closest weapon you can use against your adversary. You can lean slightly back but remain upright to prevent sweeps or counters.



5.) Roundhouse Kick


A variety of disciplines have a rich tradition of roundhouse kicks. Mixed martial arts utilize the Muay Thai version most often.


6) Knees


You can throw elbows or knees at your opponent from clinch range. See how Muay Thai World Champion Sam-A Gaiyanghadao demonstrates how to throw a rear straight knee on the heavy bag.


7) Elbow Strikes

Elbows are among the densest bones that can be found in our bodies. They are incredibly effective weapons. The footwork works the same as punching, with the exception of the rotating elbow. To ensure that the point of your elbow is as compact as possible, relax your wrist as you strike. Your palms should face your elbow to the same side of your arm.


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Peak Kickboxing / Jiu Jitsu
9100 W 6th Ave, Lakewood, CO 80215