Whether you want to become the next heavyweight champion or just want to stay fit and have fun, the fast bag (aka "pear") is an indispensable tool. Proper training with the fast bag improves hand-eye coordination, makes reflexes quicker, increases endurance and strength in the arms, and therefore constitutes a decent aerobic exercise overall. No wonder the fast bag is a tool regularly used by boxing or similar disciplines at all levels - professionals, amateurs, enthusiasts: the benefits it offers are obvious. Learning the correct technique may seem difficult at first, but constant training and a little patience will allow you to surprise yourself, as well as friends, with your speed.
Steps
Step 1. Adjust the height of the bag
The thickest part (the one you will hit with your fists) must be at the level of the mouth or chin. Many hold the bag too high, which results in overexertion of the arm and shoulder muscles, as well as using poor technique.
Step 2. Take the "standard" position
Stand in front of the bag, with your feet close enough together, wider than your hips without exceeding shoulder width. The whole body must be oriented towards the bag, in a perfectly frontal position. You should be close enough that you can hit the bag by only extending your arms a few inches, but not getting the bounce in your face.
Step 3. Keep your fists roughly level with your chin and lift your elbows so your forearms are almost parallel to the ground
The arms should be bent almost 90 degrees.
Step 4. Perform circular punches
The bag should be hit lightly: by just extending your arm you should be able to hit it at the point of greatest diameter, directly in front of your face. The part of the fist that hits is the hip on the little finger side.
Step 5. Perform the punch in one smooth circular motion:
as soon as you hit the sack, the fist must immediately return to its starting position at the level of the chin, while you strike with the other. The movement should be as short as possible: this allows you to increase the frequency of the blows.
Step 6. Count the bounces:
you can hit the sack after an odd number of bounces. Hit the sack: the pear bounces back (1st bounce), comes towards you and bounces again (2nd), then bounces back again (3rd): now you can hit it, as it comes towards you. With a little practice you will become very fast and you will not be able to count anymore, you will have to listen to the rebounds to keep the pace and increase the speed.
Step 7. Hit the sack when it comes towards you
Alternate punches and strike once or twice on each arm. The pear should be hit when it is still tilted away from you. Ideally, you should hit it when it forms a 45 degree angle to the floor.
Step 8. Try alternating a straight punch with a circular punch with the same arm
This is the most basic of the combinations you can try on the pear. To be able to hit a straight shot, you'll need to lower your elbows a little and hit the sack with your knuckles. Follow the direct with a circular trying to give fluidity to the movements.
Step 9. Switch arms every two or more punches
Follow a circular punch with one arm with the other.
Step 10. Accompany the arm movements with the rest of the body
A fist, however light it may be, is never the movement of the arm alone: the whole body is involved in the gesture. If you are hitting the bag with the combination described above, when you pull your right straight, your right leg should bend imperceptibly and come forward, following the slight rotation of the hips to the left (counterclockwise) needed to pull the punch. To pull the straight left, you will rotate your hips slightly to the right (clockwise), your left leg will bend forward (imperceptibly) and you can stretch your arm while aiming for the pear with the knuckles of your left hand.
Advice
- Adjusting the pear to the right height is essential: if it is too high or too low it will force you to make incorrect and tiring movements.
- The harder you hit the pear, the faster the rebounds will be. Hitting the bag lightly is the only way to be able to count the rebounds and manage the pace.
- If hitting the pear every three bounces is too difficult for you, pick another odd number, every five for example. After some practice you will be able to hit the sack every three bounces and you will get an ear to it.
- Throw light punches. For a beginner, controlling strength is more important than increasing speed.
- To manage the rhythm you will have to use your hearing and hone your sensitivity: getting faster and faster you will not be able to count the individual bounces.
- Keep your arms up and your fists close to your chin, lowering your arms is a mistake that leads to ruinous habits (the bag doesn't throw punches, but an opponent does!).
- This can be considered the basic combination: 1) left circular 2) direct right 3) right circular 4) direct left. The fists never stop and always return to the starting position to protect the chin.
- The fast bag is a very versatile tool: it is not essential to hit it while standing up, if you are a paraplegic you can adjust its height and train perfectly while sitting.
- With practice it will come naturally to put more force into your punches and coordinate your whole body.
- Take it easy. Stiffening the arms is a common mistake: the only way to throw accurate and, so to speak, clean punches is to relax the arms and the whole body.
- There are many amateur videos online that you can watch to get an idea of how the fast bag is hit.
Warnings
- You need to protect your hands with bandages and, for the first time at least, even wear gloves.
- When you hit the pear, don't tilt your head forward (the sack could catch you on the nose and, in the foreseeable future, so will your opponent).
- Be careful not to mistake the measurements and accidentally hit the top of the bag, the wall or your nose!
