Unique Core Exercises Using a Heavy Bag (Guest Blog)

heavy bag core workout

I’m delighted to have a special guest blog on Boxing Life by Eric Wong the author of the Ultimate MMA Strength and Conditioning Program and Precision Movement Academy, which has elevated the performance of mixed-martial artists and boxers from around the world.

He has very kindly given us some of his top tips on how do core excersies on the heavy bag.

They are really simple to do and you will definitly be feeling the burn when you give them a go in the gym.


Jamie, Boxing Life

Eric Wong
Eric Wong, Founder of Precision Movement

Before we get to the exercises, you’ve got to understand the demands on the core, then you’ll understand why these exercises are so good for training the core effectively for combat sports.

Although the most popular exercise for the abs is the situp or crunch, this is probably provides the least transference to improved power for a boxer or martial artist .

That’s because to develop powerful strikes, rotational power is needed, and this happens when you transfer power from the ground, through your hips, through the core, and finally into your shoulders and fist to connect with a knockout blow.

sit up

So because situps and crunches are straight up and down, they miss the rotational component that’s required for ultimate punching power.

Not to mention that when you’re punching somebody it’s generally done when you’re standing and not lying on your back, but that’s another story.

So, if we really want to develop power that snaps the heads of your opponents, we’ve got to train the core in the rotational pattern, preferably when standing.

That’s where these heavy bag exercises come in. Check them out below:

The first one I call the HB Hand Pass.

Here’s how you do it:

  1. Stand facing a heavy bag in a good athletic position.
  2. Put your hands out so that the palms face each other.
  3. Quickly push the bag from hand to hand trying to keep your arms stiff and do the task with your core, not arms.
  4. Perform for 10-15 seconds as fast as you can then rest for a minute.

heavy bag core workout

The next exercise I call the Power Push.

  1. Stand facing a heavy bag in a fighting stance with your right palm on the bag.
  2. Pivot your foot and rotate your hips like you’re throwing a right cross (if you stand conventional) and throw the bag as hard and fast as possible.
  3. This one is good if you have a partner to stop the bag from swinging wildly.

Both of these exercises are great for developing a rock-solid core that is also functional for striking.

For more unique and effective free training techniques like this, visit https://www.precisionmovement.coach

Once again we really appreciate Eric guest blogging and will hope to have some more useful training tips from Eric in the near furture. on the blog.

Check out more boxing training workouts here or why not learn more about Eric’s Precision Academy which has some amazing online fitness courses.

Thanks for reading everyone.

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Jamie - Boxing Life

I'm a boxing analyst, amateur boxer, and blogger looking to pass on my boxing experiences and passion to anyone looking to learn or find out more about the sport of boxing. Whether that be gear reviews, fighter analysis, news, training tips, or my own personal journey, I'll be covering it on 'Boxing Life'.

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