HOW TO DO HEAVY BAG WORK
- Check that the heavy bag and surrounding area are secure, then use suitable hand wraps and gloves for punching.
- Begin in a balanced fighting stance and strike through controlled combinations, returning each hand or leg to guard and stance before the next action.
- Rotate through the feet and hips rather than reaching or forcing power from the joints alone.
- Keep enough distance that wrists, elbows, knees, and ankles meet the bag in stable alignment.
- Build speed, force, and round length gradually; technical coaching is especially useful before hard punches, kicks, or knees, and fatigue should not override clean contact.
FREQUENTLY ASKED QUESTIONS
Open Heavy Bag Work in LIFTAG, or tap the NFC tag / scan the QR code on the machine at a partner gym. Log each working set as time. The rest timer starts after you save the set, and PRs plus estimated 1RM update automatically.
