What single exercise will give you a false belief that you could kick the next person’s butt that comes across your path? It’s a well-known exercise, yet all the muscles that are working during the exercise are not as known. Some of the top athletes in the world use this exercise as a means to work power, endurance, and coordination with each vicious swing. What I am describing is the heavy bag.

The heavy bag is one of the simplest and cheapest tools you can use for an absolutely awesome workout. Not too many people realize there’s more going on during a heavy bag workout than the eye can see.

Heavy bag routines are seen as arms and maybe a chest (especially during that left or right hook) exercise when in fact it’s much more. Shoulders are the obvious muscles that are being used during a heavy bag session.

What many don’t realize are the uses of the abdominals and the legs. These two muscle groups are where the power and energy is translated into kinetic energy driving that punch into the bag.

In any situation where there is a twisting motion more than likely the majority of your energy is derived from your legs and abdominals while the arms are along for the ride. A great example is baseball where many of the players are heavy on the bottom with tremendously strong abdominals.

The heavy bag is no different which is why a run before a session is not advised unless you are very well conditioned. Legs, abs, and arms are a rare combo to see and usually equates out to a hard workout with great results. In addition, coordination and concentration are also great components to a heavy bag workout. As that bag sways, punching at the right time becomes crucial because if you fail, your wrist is not going to appreciate it.

With a heavy bag you are looking right around 300-500 calories per an hour. That said, not too many people are going to be able to go an hour on the heavy bag without immediate health attention afterwards. If you don’t have the space for a universal gym but enough for a heavy bag you should really consider one. Besides risking the chance of knocking yourself out, you could possibly get the workout of your life. Ask the next boxer you see!

-Phil