Determining the size of double-end bags to use for your boxing workout is far simpler than learning to use them. Once you're ready to add this drill to your workout regimen, the decision process is as simple as choosing between several sizes of bags based on your skill level. Working out with these bags will help you build your speed and coordination. Once you install the bag, it's time to let your hands fly.1.
Evaluate your skill as a boxer and your experience using double-end bags in previous workouts. Whether you're new to the sport or just haven't incorporated this type of bag into your training, selecting the largest bag available gives you the simplest way of learning drills for the double-end bag.2.
Check the sizes of the double-end bags available for you to buy. If shopping online on in a fighting sports store, you'll have access to a wide range of sizes of bag. Standard double-end bags have a diameter of 9 inches, which is the standard size of bag and typically the largest double-end bag you'll find. Smaller bags can have a diameter as low as 6 inches. The bag itself or the bag's packing should indicate the diameter in inches.3.
Select a double-end bag that suits your skill level. Beginners should use a 9-inch bag, while those who are familiar with this drill can benefit from an 8-, 7- or even 6-inch bag. Because of the bag's errant bounces, beginners will experience the least amount of frustration using a large target and experienced fighters can hone their striking accuracy with a small ball.
- To install your double-end bag, hang it from the ceiling and secure the bottom end of the bag to a bungee cord attached to a weight sitting on the floor. Wrapping the loose end of the bungee cord around a 25-pound barbell or weight plate is sufficient.
- Although you can incorporate the double-end bag into your workout in a variety of ways, the typical approach involves standing in front of the bag and hitting it with a series of rapid combinations. The bag's errant moves help simulate an opponent as you improve your accuracy.
- Because striking the double-end bag causes it to move erratically, avoid this drill in close proximity to other people.
About the Author
Toronto-based journalist William McCoy has been writing since 1997, specializing in topics such as sports, nutrition and health. He serves as the Studio's sports and recreation section expert. McCoy is a journalism graduate of Ryerson University.