CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Exercises
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Exercises Movements, technique & proper execution

Reply
 
Thread Tools
Old 05-04-2009, 06:48 AM   #1
Jaime Steele
Member Jaime Steele is offline
 
Jaime Steele's Avatar
 
Profile:
Join Date: Apr 2007
Location: Belfast  Ulster
Posts: 400
Question Training with a punchbag

Hey guys, apart from the obvious, "Hang it up and punch it..." what good excercises are there to do with a heavy punchbag? I was using it for squats yesterday by heaving it over my shoulder and then squatting - quite good.

Suggestins very welcome!
  Reply With Quote
Old 05-04-2009, 07:15 AM   #2
Matt Rexin
Member Matt Rexin is offline
 
Matt Rexin's Avatar
 
Profile:
Join Date: Dec 2008
Location: Victoria  BC
Posts: 275
Re: Training with a punchbag

One great one is to rotate the punching bag, basically simulating flipping your opponent. So you rotate the bottom to the top and vice versa. Start off bear hugging the bag, then rotate it 90 degrees.

If you have stairs, walk up the stairs with it on your shoulder, go down them, then drop it and switch shoulders.

Another good one is throwing the bag itself, either overhead or from the side position. Make sure you have somewhere safe for it to land.

Tie a rope to the chains and drag it across the floor, either by standing and pulling or in a typical seated pull.

If you have any questions let me know. Cheers.
  Reply With Quote
Old 05-04-2009, 07:28 AM   #3
Mat Frankel
Affiliate Mat Frankel is offline
 
Profile:
Join Date: Mar 2009
Location: Newton  MA
Posts: 329
Re: Training with a punchbag

If you hang it and you can do punch outs, 30 seconds, then burpees 30 seconds, more exercies, that kind of scheme.
__________________
Rebuilding an Athlete - My Workout and Food Log http://www.board.CrossFit.com/showthread.php?t=44786
  Reply With Quote
Old 05-04-2009, 12:46 PM   #4
Jaime Steele
Member Jaime Steele is offline
 
Jaime Steele's Avatar
 
Profile:
Join Date: Apr 2007
Location: Belfast  Ulster
Posts: 400
Re: Training with a punchbag

Cheers for the responses guys. I'll give them a whirl!

J
  Reply With Quote
Old 05-04-2009, 01:40 PM   #5
Adrian Bozman
Affiliate Adrian Bozman is offline
 
Adrian Bozman's Avatar
 
Profile:
Join Date: May 2005
Location: San Francisco  CA
Posts: 252
Re: Training with a punchbag

Hold bag on one shoulder. Put your hands on the sides of the bag. Press/Push press the bag from one shoulder to the other.

One of my favourite finishers is to use a bag about 80-100lbs and see how many passes over the head I can do without putting the weight down. Rest on your shoulder as much as you like, but when the bag hits the floor, you're done. Make sure you try to get your arms straight at the top of each pass.

Enjoy,
-Boz
  Reply With Quote
Old 05-06-2009, 12:43 PM   #6
Jonathan Slater
Member Jonathan Slater is offline
 
Profile:
Join Date: Jan 2008
Location: Sandbach  Cheshire
Posts: 468
Re: Training with a punchbag

A bit different but something I do is to kick the bag (turning/roundhouse kick) as hard as I can, with the aim of slamming it into the wall. When I can make it hit the wall, I move it a little further away.

Maybe not so relevant if you're not into kicking, but it sure is fun and hard work!
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Research Project HELP!! Interval Training vs Endurance Training Frank Tardi Community 6 01-27-2009 03:06 PM
Training to defend one's or training to fight in the cage Jeff Gentry CrossPit 7 03-25-2006 01:52 PM
Would Crossfit training be too much training? Sim Starting 4 10-19-2002 09:07 PM


All times are GMT -7. The time now is 06:38 AM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.