How To Use Boxing Punch Bags Properly

While boxing has evolved over generations, with the number of rounds shortening and amount of world titles growing, the echoing sound of gloves on punch bags has stood the test of time.

Fighters have always used punching bags as an integral part of their training.

Whether it was Sugar Ray Robinson showing his skills on the speedball or Jack Dempsey landing power shots on the heavy bag, look back at the earliest footage of old-school boxers and they were getting their bag work in daily.

But there has been a progression of punch bags since those vintage days and more options are now available to vary the types of routines done.

BOXRAW’s latest range of punch bags took almost three years of relentless research and development but that tireless pursuit of perfection has given boxers the best innovation possible for bag work.

With so many different sizes, shapes and styles for training today, here’s how to use boxing punch bags properly in the gym – with each one designed for specific shots and drills.

Classic Heavy Bag

The old-school favourite. The Classic Heavy Bag is an essential component of every boxing gym and every fighter in history has honed their craft on one of these during training.

Focusing on power and precision, the heavy bag is built to withstand the biggest and most damaging punches.

This includes every type of shot from straights to hooks and, because of the heavy bag’s size, make sure to work the body as well.

This is where fighters build their punching power and strength, something heavyweight legend Rocky Marciano famously did relentlessly. So, let the knockout punches go hard when thumping the heavy bag.


From power and strength to speed work. The speedball is designed to help focus efforts on hand-eye coordination, timing and reflexes.

Concentration and finding rhythm are key to working the speedball, as the fast rebounds can make it challenging at first.

The speedball hones a fighter’s timing and improves reflexes with regular practice, using both hands to quickly build rhythm and condition your arms.

Bullet Bag 

A more modern spin on the heavy bag. The Bullet Bag is another great tool for drilling power shots but its unique shape provides more range of motion.

Due to the curved shape at the bottom, this makes it perfect for practising body shots and punching from various angles.

After moving around the bag, make sure to then bend your knees and plant your feet before ripping in hurtful body shots on the Bullet Bag.

Don’t forget to be defensively aware after landing combinations, by smothering the bag up close or rolling out after throwing.

Fat Man Bag

The Fat Man Bag is a great way to drill wide angle body shots and focus more on hooked or looping punches.

Due to its durability and overall size, the Fat Man Bag can be used beneficially for group or solo training with intervals added in.

Try tapping the bag with well-placed punches while moving around laterally, then unleash heavier hooks and body shots for a great workout to improve fitness and strength.

Uppercut Bag

This one is for the heavy hitters. Mexican star, Canelo Alvarez, constantly utilises the Uppercut Bag for drilling his power punches.

Most notably, the uppercut (obviously). As it’s positioned higher off the gym floor and roundly shaped, this is perfect for letting your heavy shots go in training.

But, because of its size and versatility, the Uppercut Bag is a great tool for developing your head movement too.

After blasting it with heavy hooks and uppercuts, practice your defensive movements by slipping, rolling and stepping under the bag as it swings towards you like an opponent’s punches.

Spitzer Bag

The size and shape of the Spitzer Bag make it ideal for drilling both head and body shots, as well as improving your inside game.

With a unique shape curving towards the bottom, practice firing in a sustained body attack where an opponent’s midriff would be – including liver shots.

Be sure to bend your knees and land your shots around the sides of the curved bag shape, as if an opponent has their guard up tightly and you need to land around their elbows on their ribs.

Also, boost your inside work by getting up close and pushing the bag back or pivoting around it.

Legends like Roberto Duran would regularly drill fighting in close quarters, particularly on a bag like this which allows you to attack downstairs to the body so fluidly.

Floor-to-Ceiling Ball

The Floor-to-Ceiling Bag (also called the Double-End Bag) is a useful tool for improving rhythm, timing and accuracy.

While the heavier bags are there to be hit viciously, the Floor-to-Ceiling Bag is for a more technical approach.

Concentrate on finding your flow and getting into a rhythmic motion with more snappy, accurately-placed shots, as you move your feet and avoid being hit by the rebounds.

Every bag is different and each have their own specific training purposes. So, tailoring your bag work in the gym to suit each one will help improve your workout and subsequently benefit you as a boxer overall.