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In the past, heavy bag training meant kicking and punching on a heavy canvas or leather horsehair stuffed bag weighting up to 100 pounds that was hung from the ceiling. As the bag aged, it became hard as a rock. The bag was usually had a large cylinder shape but sometimes it had a man shape with stuffed arms and legs. Sometimes a stuffed leather self-righting bag was used that was similar to a self-righting inflatable punching toy used by children. In more modern times, the bag has a water core or inflatable chambers. Nowadays, bag training usually means kicking and punching on a self-righting water-filled Wave Master type bag.

No matter which type of bag is used, bag training is still a primary training device for all types of kicking and punching martial arts. When used properly, heavy bag training increases strength, power, speed, and endurance and helps develop sparring skills when a sparring partner is unavailable. However, if used improperly, heavy bag training may lead to bad techniques, bad habits, or even injury.

Benefits

Hitting a heavy bag is nothing like a real fight since the bag has limited movement and does not fight back, but it does help develop kicks and strikes in ways that cannot be attained any other way unless you know someone that will move around and let you kick and punch them with full power techniques for hours on end.

The movements used when kicking and striking a heavy bag help develop "gross motor skills," which are simple, large muscle actions that form the base for any technique. Impact training helps develop a "hit attitude" where a person is willing to hit and be hit. The impacts help you gauge the power of specific techniques. The impact reaction forces help increase bone density, toughen the joints, and strengthen the muscular structure of the body.

"Blitz" training on a bag is an intense, rapid-fire barrage of strikes and kicks. It helps develop physical and mental stamina and the tenacity needed to fight for your life. This type of training cannot be accomplished by any other means. Blitz training also helps simulate the burst of energy required with sparring or fighting. Sparring is not a continuous output of energy, it is a series of bursts of energy.

Our brains and bodies have evolved to ensure our survival. At the first detection of danger, the "fight or flight" response prepares our bodies to either stay and fight or run away. There are no more man-eating saber tooth tigers to worry about, but the stresses of modern life tend to trigger the same responses. When this extra energy is not released, it may lead to medical problems. Furious bag work helps release the energy and satisfies the our inherent need to fight.
Bag training is not all work. With some pounding music and a macho attitude, you will have fun and feel refreshed after a strenuous workout. Instead of feeling exhausted, such as after a hard run, you feel uplifted and ready to take on the world.

Precautions

As stated above, proper bag training has many benefits but improper training may be detrimental. Two types of athletic injuries are associated with physical activity: chronic and acute.

Chronic injuries develop and last over an extended period. Training improperly, too intensely, or too often causes this injuries. When your body is stressed through exercise, it must be given time to recover and rebuild itself. When you train too hard or do not get sufficient rest between workouts, you may develop chronic injuries.

Acute injuries, like a twisted ankle or a broken bone, happen suddenly. These injuries may be minimized by using good equipment, proper form, and common sense. Always emphasize technique before speed and power. Start slowly and let your speed and power build gradually. Allow your body time to adapt and become more resilient to impact training.

Bad Habits

When a student has something to hit proper technique disappears. Punches are cocked, heels come off the floor, arms flail, etc. To avoid these and other bad bag habits, avoid the following problems.

Exaggerating movements in an attempt to hit harder

Always concentrate on "clean" and proper techniques when training. Strike a bag the with the same perfect form used when performing a pattern. Exaggerated, sloppy movements do not make you to hit harder, but they do increase the chances for injury. When you focus exclusively on hitting hard, you forget everything else. Just hit properly and the power will take care of itself.  

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