Is there any way to prevent this from happening? And are there other alternatives you can consider?

Take a look at the following guide to learn how to deal with a broken heavy bag chain and prevent your chains from breaking. It will make things that much easier and you'll never have to worry about the annoyance ever again.

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One way to prevent a broken heavy bag chain from happening is make sure you buy one that's heavy duty and built to deal with a lot of stress and force. It's not just the weight of the bag that stresses the chain, it's also the force of your repeated punches and strikes, which adds up to much more than the weight does.

You need a heavy bag chain that can deal with all of that force. You should also buy a heavy bag chain setup that has been designed for that purpose. That means four individually hanging chains, attached to one chain that connects to the punching bag stand or mount, often with an additional lock in between. Don't try to create your own rig to see how it works out, because it won't be as sturdy as one that's carefully designed just for this purpose.

When in doubt, buy a shorter chain than a longer chain, or even have a few links removed. Longer chains let more back and forth momentum build up, which can lead to more wear and tear. Shorter chains limit that motion and keep everything under better control.

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You also need to make sure that the swivels, S hooks and mounts you use are all heavy duty as well. The old saying that you're only as strong as your weakest link couldn't be more applicable or literal in this sense. Even the strongest of chains will break if you're using  weak S hook to attach it, or a poorly fitted mounting mechanism.

Finally don't forget about common sense. That means don't use your heavy bag chain like it's a piece of gymnastic equipment. Don't hang from your bag or "wrestle" with it. Don't use it for kickboxing unless it's designed specifically for that and so on.

Of course, another option that you have is to forget about chains and hanging bags and instead use a free standing heavy bag. These come with many benefits such as reducing noise and vibrations, eliminating the hassle of a broken heavy bag chain, and being more portable within and around your home.

Ultimately what you end up choosing is entirely up to you. A heavy bag chain shouldn't break commonly when it's set up correctly and used properly. However, breaks are inevitable, so you should be prepared to deal with them, and learn how to prevent them as well.

You can use the above tips to help you sort through the mess, and you may even want to consider purchasing a free standing heavy bag. Of course, you can also browse through our store pages for a replacement punching bag stand or heavy bag chain.

Either way, both of those areas are of extreme importance for training in boxing. Additionally, a doorway pull up bar comes with many other advantages for boxers and would be boxers. Take a look at some of these benefits and some sample exercises you can use with a portable chin up bar.

Portable Chin Up Bar Routines that Boxers can Use

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Obviously it's no secret that you'll be focusing on doing pull ups and chin ups, however you can change the way that you do them and the routines that you use in order to achieve maximum results. One routine I like to do involves 8 sets of pull ups and chin ups. Here's the routine:

Start off by doing two sets of wide grip pull ups, completing as many repetitions as possible each time. Move to two sets of close grip pull ups, going until failure again, and then do two sets each of wide grip and close grip chin ups. You'll hit your entire back as well as your arms, and you'll really add a lot of strength and lean muscle to your frame.

However, you can also perform a lot of core exercises with a doorway pull up bar. For example, you can give these a try:

• Hanging Leg Raise: From a wide grip pull up position, raise your knees into your chest, and bring your hips back so that your shins up parallel to the floor and ceiling. Keep your back straight the whole time, don't swing your body and look straight ahead. Perform 3 sets of as many repetitions as you can, and focus on quality over quantity.
• Hanging Pikes: Once you can perform 10 hanging leg raises with solid form, graduate to the hanging pikes. Start by performing a hanging leg raise on your doorway pull up bar, and then keep extending your legs up so that they end up touching the bar and forming a V.

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There are many different benefits to using a doorway pull up bar for training in boxing. For one thing, you can pack on a lot of strength. But you'll be focusing on your core and you'll be building lean muscle. This is as opposed to using weights which can make you bulky, slow and uncoordinated, all big no-nos for boxers.

Your back and your core are two of the most important muscle groups for boxers. Boosting your strength while staying lean will enable you to throw more punches, throw them harder and increase your overall stamina, fitness and strength levels.

You can also choose between different kinds of chin up bars. You can look into a wall mounted pull up bar, which is a permanent installation. Or you can purchase a portable chin up bar, which you can move around and use anytime, anywhere. With these you get the added benefit of being able to perform other exercises such as tricep dips and push ups as well.

Browse below to find some deals on a great, discount doorway pull up bar. As you can see above, there is a near endless array of exercises that you can perform and benefits you can receive. You can also find a collection of doorway chin up bar models in our store.

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Take a look at a few sample exercises that you can perform using kettlebells for boxing strength training. From there the options are truly endless, and you'll be able to create and customize your own routines easily.

Sample Boxing Strength Training Exercises with Kettlebells

As promised, here are a few sample exercises that you can use for boxing strength training:

• Turkish Get Up: Lie down and hold a kettlebell with one arm extended straight up. Sit up, and then with the help of your other hand get on your feet into a squat position. With the kettlebell still extended over your head, rise until you're standing straight and then return to the starting position. Perform 6 repetitions on each side.
• Figure 8s: With a kettlebell in front of you, bend at your knees while keeping your back straight, getting in a position similar to one that an offensive lineman in football might start in.With the kettlebell in one hand, swing it between your legs, switch the hand that is holding it, bring it around to the front of your body and stand straight. Now repeat in the other direction, that's one repetition. Perform for a minute without rest.
• Pushup Rows: Assume a pushup position, but instead of your hands on the ground, have each hand gripping a kettlebell. Raise one arm and row the kettlebell, balancing yourself by pushing down with the other arm. Complete the movement and repeat with the other arm. Complete 4-8 repetitions on each arm.

Benefits of Kettlebells for Boxing Strength Training

There are many different benefits to using kettlebells for boxing strength training. They really push all levels of your fitness, including strength and stamina. They also help with coordination and balance, both of which are important for boxers.

Kettlebells also really focus in on your core muscles, and those are crucial to boxers. Plus you can use them to build up strength without bulking up too much, by focusing on higher repetitions and core movements. This is also crucial for training in boxing.

How Heavy Should My Kettlebells Be?

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Generally, kettlebells don't come in as many weights as a normal pair of dumbbells would come in. In order to figure out what weight you should use, grab a dumbbell in one hand and lock it out over your head.

Find one that is moderately straining to hold in place for 10 seconds, and buy the kettlebell that's the next size down from that. In other words, if you can lock out a 45 lb dumbbell, then purchase a 35 lb kettlebell. Of course this is just one estimate but it should provide a useful guide.

Another consideration is whether you should buy one kettlebell or a set of two for boxing strength training. You'll be able to get a lot done with just one, so if that's what you want to start with that would be fine. However, to really open the doors to a wider range of exercises then a pair of two will be even better.

It's all about what you're comfortable starting with, and how much money you feel like spending. An investment in kettlebells for boxing strength training doesn't have to be large. These will hold up indefinitely, and the investment will pay for itself quickly in the returns you see in your physique, as well as your fitness and strength levels.

You can browse below to find more deals on kettlebells, and as always keep checking back in with us for more information and guides on training in boxing, including boxing strength training.

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Many people think that you can't truly practice dirty boxing and infighting with your heavy bag exercises. The thinking is that you really need a sparring partner in order to hone this part of your game. To an extent this is going to be true, but the same can be said for any aspect of boxing. It's always learnt better, and more completely, once you master the basics and then try it out against somebody that's trying to stop it… or stop you.

Still, you can use some special boxing training drills on the heavy bag in order to help practice this portion of your game. It's something that shouldn't be ignored, because infighting is the nitty-gritty part of any fight where physical domination and mental strength really gets exerted from one man onto another. With the right skills that you can start learning from these heavy bag exercises you'll be the one coming out on top.

Heavy Bag Exercises and Drills for Infighting

Some boxers do their best work from the outside, and that’s fine. But if you want to be able to dictate the fight in all situations, or even if you're just looking to learn how to handle yourself on the street, then the infighting and dirty boxing training drills are what you'll need.

First of all, I recommend making at least one round out of every heavy bag training session dedicated to boxing training drills for infighting. That means if you're working 5 rounds, be sure to leave one for just this task. It will help you round out your game and will give you more tools to have at your disposal.

There are many different aspects of dirty boxing and infighting that heavy bag exercises can help you with. Here's an overview of a few of them and how you can work them into your boxing training drills.

Getting Inside

If you want to be good at infighting, then you need to know how to get inside. One good way to do this is to throw punches on your way in, and then grab hold of your opponent for a second in order to establish your position and stop return fire.

In terms of heavy bag exercises, start out a far distance from the bag, and then quickly get inside behind something like a lead right hand, or a quick 1-2 combination. After throwing your shots continue your forward momentum all the way to the bag, eventually wrapping one of your arms around it.

With the other hand you can practice throwing a few shots to the body and head, alternating between raising your glove to practice blocking incoming fire. Assuming either a referee break or a break on your own, re-set yourself close to the bag now. You can even keep your forehead resting against the bag, leaving you as close as possible and really mimicking a true infighting experience.

Shortening Up Your Shots

To master infighting, you need boxing training drills that will help you to shorten up your shots. It's simple… you're closer to your opponent, so you have less room to extend your punches completely. Therefore you must learn how to throw shorter, quicker shots that still hit with some oomph.

In order to do this with heavy bag exercises, position yourself at about half the distance to the bag as you normally would. Make yourself as small as possible. In other words, keep yourself at an almost perpendicular angle to the bag, so that only your lead arm and shoulder are in front and your back foot is only slightly to the side. This will help to still give you room for your power shots, while presenting yourself as a smaller target to your opponent.

Now, push the heavy bag so it's swaying towards and away from you, and start throwing your combinations, standing your ground and landing with impact. Alter your throwing motion so that you can still throw with power despite throwing with less space, and time your shots so that you connect at the perfect time as the bag moves towards you.

Slipping and Blocking Punches

If you have a free standing heavy bag, then position it a few feet from a wall, and if not, try to put something a few feet from the hanging bag in one direction. This will serve as the ropes in the ring, and you want to get your back against it for this aspect of these heavy bag exercises.

Once again push the bag so it swings towards and away from you. With your back against the "ropes" practice bobbing, weaving, keeping your hands up and launching return fire. Duck down, lean back, rotate your upper body to either side and so forth, giving you practice at dodging shots at close range.

Escaping

You'll also need boxing training drills for learning how to escape infighting when you don't want to be there. One simple way to do this is to hold on, and then push off, giving you space to back up and re-set yourself at a farther distance.

Another way to do this that you can practice with these heavy bag exercises is to throw a solid shot, like a straight right to the head, and then to follow it up with a series of a few jabs, backing up and circling to your side as you throw. This will start to create space, also leaving you at a better angle as you score shots and keep your opponent from firing.

Putting it All Together

It's one thing to practice all of these boxing training drills on their own, and it's another thing to put them all together fluidly so that you have a complete package of infighting skills and dirty boxing tricks.

As recommended above, dedicate at least one of your rounds of heavy bag exercises to infighting every time you box. You'll quickly improve your techniques and abilities with these boxing training drills for infighting and dirty boxing.

The concept behind my favorite of all heavy bag drills is easy… you're going to throw a minimum of 250 punches in one 3-minute round. It's going to push you extremely hard. There's only 180 seconds in three minutes, so you're working on overtime here. Here's an overview of how to get started and incorporate this into your heavy bag workouts.

The 250 Punch Challenge Heavy Bag Drill

First of all, I recommend purchasing a boxing round timer for use with this and all other heavy bag drills so that you don't need to worry about keeping track of time. That will enable you to just focus on the task at hand, and it's not an easy one.

As mentioned, the concept behind this is straightforward. You have three minutes, or one round, and you need to throw a minimum of 250 punches. To keep track of your output, just keep a running tally in your head.

If you have a training partner or coach that can keep track, great. However in most cases you won't, particularly with boxing training at home, so for your heavy bag workouts you need to get used to counting in your head.

Getting Started

As opposed to some other heavy bag drills when you perform this, speed is of the essence. Therefore do not worry about throwing every punch with maximum force or perfect technique. You should throw with the best technique and the most power you can throw, while maximizing your speed and rapidity.

Here's how I tend to do it, although you of course can take your own approach to this aspect of your boxing training routine. It's all about finding something that works for you.

I get started by reeling off 10 or 20 jabs rapid fire, back to back to back, sometimes alternating between throwing to the head and the body. This gets you in the groove of throwing a lot of punches in quick succession. After that I go guns blazing until I get up to about 50 or 70 punches. Just any combinations that come into my head, whatever it is, just keep throwing them fast and finding something new without pausing to stop.

Collect yourself a bit as you get to the 100 punch mark, knocking your punches off in nice chunks of 5 or more. At this point, I pick one 5 or 6 punch combination and throw it repeatedly, about 10-15 times. This takes care of at least half of the second 100 punches and will do so quickly without you needing to worry about what you'll throw. (My favorite here tends to be double jab – straight right – left hook to the body – right hook to the body – left hook to the head).

Now it's all about finishing it out, and closing strong. You're probably already tired, so just keep forcing it out and keep working with 4, 5 or 6 punch combinations so you can work through the total quickly.

Keep going all the way until the bell, and then take your one minute rest before you continue with whatever else you're doing. It will be a rest well earned.

Moving Up In Increments

As with other heavy bag drills, you may find that you cannot accomplish this entire portion of your boxing training routine the first time. That's alright. You can turn this into a long-term goal or project for yourself. Start with a minimum of whatever you can handle – maybe it's 150 punches or maybe it's 200.

Increase your load by 25 punches whenever you can consistently finish your old goal, and repeat until you get up to 250. If you get to 250 punches and can keep going, then good for you and keep increasing the load in 20-25 punch increments.

It's as much about focus, intensity and mindset as it is about actual physical fitness. But with all heavy bag workouts, you will need that baseline stamina to enable you to work through it.

The Final Word

As I said in the beginning, this is my favorite of all of the heavy bag drills that I perform. It really pushes your cardio and your muscle stamina, and it forces you to throw every punch in the book and to do so without needing to pause to stop and think about it.

Therefore this boxing training routine also helps with your focus and ring smarts, not to mention your heart, will, intensity and mindset. This well help you in innumerable ways and it's a fun challenge to tackle. So be sure to include this in your list of heavy bag drills.

Take a look at this brief guide to help get you started with heavy bag training. It's a simple boxing training program that just requires you to stay throwing 4 punches or more every time you punch.

Heavy Bag Training: 4 and More

As mentioned, this is a fairly simple drill and it's only going to be one piece of your overall boxing training program. With that said, it should serve to form the basis of your heavy bag training. When in doubt, you can always turn to this simple, tried and true technique to ensure that you are working hard, getting into shape and honing your skills.

The premise behind the 4 and more routine is easy. Each and every time you throw a punch, you must throw a minimum of 4 punches. That means no single jabs, no 1-2 punch combinations or anything else below 4 punch combinations. When you throw a minimum of 4 punches per combo with your heavy bag training routine, you are accomplishing several different things.

First of all, you keep up your work rate and ensure that you are active and putting forth a solid effort. Secondly, you inevitably end up throwing all kinds of different punches with both of your hands. This means you don't wind up only working out your jab or your straight right. You'll get in work for all of your shots along the way. Finally, you'll find some combinations that you can get really comfortable with and you can fine-tune your techniques to an excellent degree.

You can approach this piece of your boxing training program in several different ways. A great way that I always use is to pick a combination and throw it either a set number of times back to back, or throw it until you throw it perfectly.

That means choose something like a double left jab – straight right – left hook combination and either work through it 5 times and move on, or work through it until you launch everything just right and then move on. This will help keep you focused and sharp, and you'll not only be working hard, you'll be developing a flowing skill set that will serve you well.

It shouldn't be hard for you to think of 4 punch combinations to throw for this heavy bag training routine, but just in case here are a few basics to get you started:

• Double left jab – straight right – left hook
• Left jab – straight right – left hook to the body – left hook to the head
• Lead right hand – left hook to the body – double left hook to the head
• Left jab – straight right – left hook to the body – right uppercut to the head
• Double left jab – left hook to the body – left hook to the head
• Left jab – straight right – right uppercut to the body – right uppercut to the head
• Quadruple left jab
• 4 left jabs alternating between head and body
• 2 left jab – straight right combos back to back

As mentioned, these are just a few basic ideas for this piece of your boxing training program. It shouldn't be difficult for you to pick out your own favorites, or to develop your own combos.

You can choose to perform this kind of heavy bag training for many rounds back to back, or you can mix in various other round routines along with this one to provide a great, complete boxing training program.

However, not all of that equipment is really necessary. When you're on a budget, or when you're short on space, you can't simply buy every gadget or gizmo that's out there. That's why I've created this list of the most essential pieces of equipment you need for boxing training at home. None are going to break the bank, but all will help you get into great shape and hone your technical skills.

Most Essential Equipment for Boxing Workouts at Home

Starting with the most important and working our way down the list, here is the equipment you need to get for a complete boxing training at home routine. In other words, if I was strapped for cash but wanted to start training with boxing workouts at home, I'd start buying equipment at the top of the list and work my way down.

The Top Five

1. Heavy Bag: The heavy bag is the quintessential piece of boxing equipment that we are all familiar with. You can get ones that hang from the ceiling or you can get free standing versions as well. Typically, hanging bags are higher quality and more versatile but it isn't always possible for everyone's situation. As a replacement to a standard heavy bag, you may want to consider a Boxing Bob.

2. Boxing Gloves: It shouldn't come as a surprise that a pair of boxing gloves is essential for boxing training at home. Unless you plan on sparring, you can purchase a relatively cheap pair of Velcro gloves for bag training.

3. Hand Wraps: Your hands are your tools for your boxing workouts. You need to take the utmost care in protecting them, or else your workouts are going to painful and short lived. Take it from a guy who has had bleeding and bruised knuckles more times than he'd like to count. Once you have a pair, learn how to wrap your hands for boxing.

4. Round Timer: So many people overlook the basic round timer and it's such a shame, because it's an absolutely great tool for your boxing workouts. You can set up rounds of different lengths and be alerted with warning buzzers, and also receive rest intervals just as if you were in a fight. To be a boxer, you have to train like one.

5. Floor Mirror: I can't stress enough how great a floor mirror is for boxing training at home. You can get your shadow boxing done, and you can really watch and correct your technique.

The Next Three

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6. Speed Bag: The speed bag is a fantastic tool for you to train your speed, coordination, timing, reflexes and arm stamina. You'll build up strength in your shoulders, wrists and arms as you fine tune your hand eye coordination and overall boxing skill.

7. Pull Up Bar: The pull up bar is an all purpose tool that can help you pack on strength and lean muscle mass without bulking up too much. One of the main questions people ask is if they should lift weights for boxing. Well, you can avoid the problem in large par by using pull up bars to pack on strength in your back, core and arms all at once.

8. Medicine Ball: A medicine ball is a very versatile piece of equipment. You can do a huge variety of abdominal exercises, and you can also build up your toughness. Additionally, you can get creative and do a wide range of exercises with a medicine ball to work your shoulders, chest, legs and core.

See our full list of boxing training techniques

If I was preparing to start boxing training at home, the above equipment is where I'd start my journey. Beginning with the top of this list, you'll get a full range of essential equipment to complete your boxing workouts.

A sauna sweat suit is an always present piece of boxing equipment if you've ever watched somebody in training for a fight or if you've ever been to a crowded gym. They can be a great addition to your lineup of equipment and workout gear, and can really kick up your training to another level.

Whether you're serious about getting into phenomenal shape, you're looking for a detox workout, you have to make weight or you're looking for a more difficult challenge, then a sauna sweat suit could be the tool you've been seeking.

Why use a Sauna Sweat Suit?

Whether you pick up an Everlast sauna suit or any other brand - there are many high quality manufacturers and options as you can see here - there are many reasons why you might want a sauna sweat suit. Consider these:

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1.Great way to lose weight: This is one of the quickest and most efficient ways to lose excess water weight from your frame. For boxers, this is essential when you need to cut weight prior to a fight. Nobody wants to miss weight, and nobody wants to fight in a higher weight class than they have to. Trim down when you need to using this effective method for producing short term results.

2. Great way to improve your physique: Many people need or desire a short term improvement in their physique. Maybe you're going to the beach on the weekend, or you have a date in a few nights, a job interview or a photo shoot. Whatever the reason is, dropping a few extra pounds of water weight will make you look leaner and more cut just in time when you need to. As mentioned above, you're losing water weight so the results won't be permanent, but for a quick fix you can dramatically improve your body.

3. Great way to detox: Sometimes your body needs a great sweat to feel completely detoxified. If you've been sick for a long time, you've been eating unhealthy or even if you've been drinking a lot, a great detox workout can be exactly what the doctor had in order. Using a vinyl sauna suit

4. Great way to pick up the intensity: Working out in a sauna sweat suit is going to kick up the intensity of whatever workout you're doing. Whether you're doing some boxing, you're going for a run or a bike ride or anything else. If you're looking for a new challenge, you'll test your cardio and your stamina wearing one of these.

Sauna Suit Weight Loss Tips

If you plan on using a sauna sweat suit to help shed some excess water weight and get yourself into the best shape that you can, then you need to follow some tips. Here's a guideline to help keep you and your body safe while wearing a sauna exercise suit:

-Always stop exercising if you feel faint, dizzy or nauseous.

-To induce even more sweating, rub Vaseline or a specially designed cream over your skin prior to putting the suit on.

-To heat things up even more tape the ankles and wrists of the suit to maximize body heat retention.

-Continue to drink fluids. Obviously the goal is to drop pounds by losing extra water weight, but you don't want to cut off your fluid supply completely. Drink in moderation before, during and after a workout to stay energized and functioning on a high level.

-Don't hold off on all of your weight cutting until the last minute. Gradual weight loss is safer and more effective.

As you can see there are many reasons why you may consider sauna suit weight loss. Follow these tips to maximize your results and to stay safe, and check out our selection above of available sauna sweat suit models.

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There are actually a variety of different ways that you can incorporate boxing training techniques to improve your speed. Utilizing the different bags provides the best advantages because you'll be closely mimicking what you'll be doing during the fight and you'll be improving your coordination and your technical form as you train.

Boxing Speed Training with the Speed Bag

I hope that you're not shocked that the speed bag can be put to use for boxing speed training. It's the single best tool that you have in your disposal because it's going to work all of the following attributes: Speed, Stamina, Body coordination and  Hand-eye coordination.

Plus, it's easy enough to master that you anybody, regardless of their level or previous training can get started with it. That's why I suggest starting with the speed bag if you have never used either this or the double end bag, or if you don't have this art mastered completely just yet. If you want to be effectively training for speed, you need to be able to handle the bag off of one bounce in between your strikes.

Once you can do this, you can alternate your hands for every punch, you can alternate after two or three punches to a side or you can do what I call the "ten and back". Be sure to check out our complete guide on learning how to train with a speed bag, including detailed descriptions of these techniques.

When you're ready to get started, you can find the perfect speed bag for your home.

Boxing Speed Training with the Double End Bag

The double end bag is one of the more challenging boxing training techniques that you can work on. That's because the double end bag has a far greater range of motion and a greater scope of unpredictability than even the speed bag. Looking on the bright side, they are cheap and easily installable, meaning you can get all of the benefits of one while boxing training at home.

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You get all of the coordination and speed benefits of the speed bag, while increasing the intensity and difficult level and adding in defensive training, footwork and technical form.

Stand in front of a double end bag and flick a couple of jabs to the center of the bag. Notice the rapid bouncing motion. Throw a few more with various levels of power, follow through and even come from different directions so you begin to understand how the double end bag works.

Once your comfortable and loosened up bit, begin working some combinations on the bag. Always keep your eye on the middle of the bag, not on the ropes, not straight ahead but dead center on the bag itself. This will help improve your accuracy. Circle the bag as if it were a sparring opponent, and keep your guard up high and your form tight.

If you step in closer than a full arm's reach from the bag you'll also be able to practice your defensive speed and maneuvers. Throw a quick shot and duck under or move away from the returning bounce of the bag itself. Step back in and alternate throwing shots and avoiding the incoming rushes of the bag.

As you're practicing these boxing training techniques, stay consistent with all of the standard training principles in terms of using a three minute round with a one minute break. You don't need any sparring partners or coaches, and can easily do this boxing training at home and on your own. I usually like fitting in my double end bag training after my heavy bag work and before my speed bag work.

You'll be able to find your double end bag in a variety of different sizes and shapes. Diameters start usually at 5 inches and extend to 9 inches, and shapes range from spheres to a speed bag shape to a double speed bag shape. The smaller the bag, the more difficult the training will be.

Enjoy this guide to some easy boxing speed training and check out the rest of our boxing training techniques.

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What is the Boxing Bob?

Century Bob Body Opponent Bag

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The Boxing Bob is actually a version of a heavy bag with a unique twist. The full name for the Boxing Bob is "Century Bob Body Opponent Bag".  The catch is that it's designed in the mold of a person's upper torso. This means that instead of just hitting a bag, you can actually target your punches towards specific parts of a person.

Boxing Bob is a free standing bag, which means it can go anywhere. It's also designed with a special kind of rubber to help mimic the real feel of a person, as opposed to the sand filling of a typical heavy bag. Additionally this helps to keep it durable and strong for a long period of time.

In addition to the standard Century Bob Body Opponent Bag, there is now another addition called with Century Bob with Groin. Whereas the standard model cuts off below the upper torso, this model extends downwards to include the hips and upper legs, covered by boxing trunks.

Benefits for Boxing Training at Home

Everyone loves the Boxing Bob for a reason! It's absolutely perfect for boxing training at home, and it's extremely flexible. There is little that you can't do with the Boxing Bob. For example, you can practice your hooks to the head or you can work on crunching body shots. Or you can visualize and get accustomed to the neck and the foul line, so you can practice where punches are both meaningful and legal.

Century® Body Opponent Freestanding Heavy Bag, XL

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One of the best benefits is that with Boxing Bob you can really practice throwing your uppercuts to the chin and to the body. This is a hard punch to practice on a typical heavy bag that is completely flat and straight. Most people need to buy a separate uppercut bag to really practice this punch. But instead of doing that you can just own one Boxing Bob that you can train all of your techniques and shots with.

The point is that instead of just randomly guessing while hitting a body bag you can actually aim and place your shots in areas you'll need to in a fight or sparring session. You can practice specific punches and combinations while boxing training at home that you'll really end up using when it matters.

If you get used to the proportions of a person while boxing training at home you'll have a superior ability to be able to place pinpoint shots while fighting. You'll be building up your muscle memory as well as your visual skills and hand eye coordination by not just throwing random punches, but by firing well placed and accurate shots right where they need to be.

Don't forget to check out the rest of our boxing training techniques, guides and tips.

Using a Boxing Bob is a great way to take your boxing training at home to an entirely new and improved level, and I strongly recommend it.

This article is going to talk about some sample boxing training techniques for a heavy bag workout at home or at the gym. It doesn't matter where you do this, you don't need any partners or any special pieces of equipment. All you need is a heavy bag, a pair of gloves, some hand wraps and potentially a round timer.

Boxing Training Drills for a Heavy Bag Workout

Before you begin your heavy bag workout you should be completely warmed up. For ideas on how to warm up and fit in these heavy bag drills into a complete boxing workout at home.

Now you should be ready to get started and should already have a bit of a sweat going. This boxing training routine is going to include 5 rounds of action on the heavy bag, each with a difference purpose or mission that is going to wear you out, keep your muscles guessing and build your technique as well.

Round 1 - For the first round of this heavy bag workout you should be using strict form with everything you throw. Throw everything as if you were in a fight. Stay on your toes, step in with a crisp jab, throw a combination and keep moving. Everything should be perfect form, mimicking as realistically as possible what you would want to do in an actual match.

Round 2 - In the second round for this boxing training routine your goal is to make everything you throw be a 4 punch combination or more. Continue focusing on technique and circling the bag, but ensure that you always throw a minimum of 4 punches. You can change it up every time you throw or you can work on mastering a combination such as a double jab, straight right, left to the body, left to the head combination before moving on and working on another combination.

Round 3 - Dedicate this round to infighting. Step close to the bag, shorten up your punches, keep your guard up and fight as if you were pinned against the ropes or standing toe to toe, fighting on the inside. Don't be afraid to grab onto the bag as if clinching, breaking away and firing a few shots and so on. The key is to work on staying active while shortening up your punches, protecting yourself on the inside and working with a heavy weight (in this case a bag as opposed to a person's bodyweight) that is going to require some extra energy.

Round 4 - Now it's time for some focus on body punching in this heavy bag workout. Spend this round doing nothing by throwing hard, well placed body shots. Set up your body shots as you might in a real fight by throwing a few shots upstairs. But your primary focus here is on throwing accurate, crisp, vicious body shots. Really get your hips and lower body into the shots for maximum force. Be sure to work both hands equally, using hooks, uppercuts and variations of the two.

Round 5 - This part of the boxing training routine is where the burning comes in. Your goal in this round is to throw a bare minimum of 200 punches over the 3 minute round. Worry a bit less about form and more about getting off the punches, but don't abandon form altogether, throw weak punches or anything like that. Keep a running count in your head the whole time. 200 punches in 3 minutes is more than a punch per second when averaged out. But once you get 200 down, set your next goal to 225, then 250.

Still not satisfied? Then repeat the entire 5 round set again before moving on or calling it a day. This boxing training routine for a heavy bag workout will work on your technical skills, your stamina, your strength, it will keep you interested and motivated and so much more. Work this into your other boxing training drills and you'll see excellent results.

Don't forget to check out the rest of our tips for boxing training techniques.

Using Weighted Training Vests for Boxing

J Fit 30-Pound Adjustable Weighted Vest

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There are a variety of ways that you can use a weighted exercise vest for boxing training. To begin with, you can wear the equipment while you aren't actually boxing but are doing your road work or other stamina and cardio work as well. Wearing a vest while running will increase your work load and force your entire body to work harder.

Instead of doing this while jogging or completing roadwork, you could also consider wearing a vest while performing sprints. This will really help you build explosive speed and power, which will help you add leverage and power to your punches, as well as help you with your quick defensive work around the ring.

Try performing three 40 yard sprints with 30 seconds of rest in between. Alternatively, sprint for three seconds, jog for two minutes and repeat for a total of three times for an intense but quick burst of activity.

You probably won't want to be wearing your weighted training vest while you're sparring. Instead if you're using it around and inside the gym you should use it while working on the heavy bag or while shadow boxing.

Performing a few rounds of work on the heavy bag while wearing a weighted exercise vest will really kick up the level of the work putting in. Your abs will feel it, your legs will feel it, your lungs will feel it and your entire body will see significant strength increases.

MIR Short Style Workout Plate weight Vest / Hold Up To 40LBS Weighted Vest

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This type of training however won't take away from your main boxing goals, which are to avoid bulking up too heavily. (Read more on weightlifting for boxing).

Ultimately, you're going to see many different benefits from kicking up your training in this fashion. When you take off your weighted vest you're going to feel extremely fast and agile. You're going to be able to slip and avoid punches as you wouldn't have been before, and you'll see that your muscle stamina and cardio stamina have improved. With your added explosive speed and power, your punches will have extra oomph on them as well.

How Heavy Should my Weighted Training Vest Be?

Well, everybody is a little bit different with their own strengths as well as their own goals. I think for most people, if you've never used a weighted vest before, 20 pounds is a good start. You may want to get an adjustable weighted vest that will allow you to interchange how much weight you use at a time. This will allow you to add variation to your workout and will also allow you to upgrade your load with ease.

Browse for cheap weighed training vests here.

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You only need a minimal amount of equipment to get started with this great at home boxing workout and you don't need any training partners or assistants. Here's what you need:

• Heavy Bag
• Speed Bag
• Gloves and Hand Wraps
• Round Timer
• Jump rope (optional)
• Mirror (optional)

If you don't have a speed bag or a round timer, yes you can get by on this workout. Just modify your plan and use a few different exercises. This is a complete at home boxing workout but remember it's a sample boxing workout which means, as mentioned, that you can modify as you please. Guaranteed that if you're not used to intense physical training by the end of this program you will be exhausted! Be sure to hydrate sufficiently before and after your session.

Complete Sample Boxing Workout at Home

Begin your workout session by first wrapping your hands. It's best to do this in the beginning so that you don't have to pause your workout once you have started. Also, be sure to get your round timer started and set with 3 minute rounds and a 1 minute break. Without a round timer, use a stop watch to guide your time.

Once you're all set you should grab your jump rope and warm up for 2 rounds. It's a great way to break a sweat and get your body loose. Don't break for the 1 minute rest between rounds however. Without a jump rope perform jumping jacks and/or jog in place.

After you've completed that your next goal is to complete 100 pushups and 200 sit-ups. The best way to tackle this is to break them up into sets of 20 and 50 respectively, and alternate in between the two. But take as many sets as necessary to complete.

If 100 pushups and 200 sit-ups is way more than you can handle, do as much as possible and work up to that. You want to build up your strength but you don't want to be exhausted before the boxing even begins.

Finishing up with those it's now time to shadow box. Spend two rounds shadow boxing in front of a mirror if you have one accessible. You can rest in between rounds if you choose.

Now you are completely done with your warm up, you've gotten some strength training in and your technique should be honed in, so it's time to move to the heavy bag. You should spend a total of 5 rounds on the heavy bag, resting for the full minute between each round.

The goal is to stay active and stay busy the entire time. Circle around the bag, throw combinations, add in defensive moves and generally keep working for the full three minutes of each round.

After you're done with the 5 rounds on the heavy bag, you should perform 3 rounds on the speed bag. After all of this work your shoulders should really be feeling the burn doing this. Do not rest between rounds. If you don't have a speed bag, spend another 3 rounds shadow boxing.

You're now done with the boxing element of the workout, all you need to do is cool down your body and finish off with some more cardio. You can do this with another 2 rounds of jumping rope. Do not take a break in between the rounds and really try to finish strongly and rapidly.

Now take some deep breaths, stretch and drink some water. You should be absolutely exhausted if you completed this complete sample at home boxing workout for the first time and followed every step. Altogether if you've moved quickly the workout should have taken just over an hour to complete.

Now add in your variations and develop your own complete boxing workout at home.

The best way to learn how to fight a southpaw is by practicing. Even if you don't have a southpaw that you train with or that's in your gym, you can have a partner set up in a southpaw stance. They won't be as fluid as someone who naturally fights in that style would be, but it would present to you at least the physical image of a southpaw and help you to realize how you need to fight and what your strategy should be.

How to Fight a Southpaw Tip 1: Keep Your Lead Foot Outside of His

When you are squaring off against a southpaw fighter, his lead foot is going to be in the same position as your lead fight off. You're going to be battling for that same territory, as opposed to when two conventional fighters fight and their lead feet are opposite of each other. In this scenario, you need to make sure that you plant your lead foot outside of his. This gives you the advantage in terms of leverage and positioning, and offers you far more flexibility and strength.

How to Fight a Southpaw Tip 2: Throw the Straight Right Hand

The straight right hand is the best weapon in your arsenal against a southpaw fighter. Your jab will be much easier to intercept and you can have distance problems with it since it will be reaching a target closer than a conventional fighter would be. But your straight right will be able to launch with full power and extension, and find an opening through your opponent's guard.

How to Fight a Southpaw Tip 3: Circle to Your Left

When you face a conventional fighter you usually circle to your right to avoid walking into his right hand. That is unless his hook is his best weapon and you're trying to avoid that more than anything else. Well against a southpaw you have to do the opposite. His straight left is his go to power punch, so you want to circle to your left to avoid it. If you follow tip 1 and be sure to get your left foot on the outside of his right foot, this will be much easier.

Learning how to fight a southpaw takes time, patience and practice. But these 3 tips can help you overcome your disadvantages while getting you off to good start. Hit the gym with these tips in mind to help you learn how to fight a southpaw.

Why You Need a Round Timer

Gymboss GB2010 SILVER

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If you're serious about training for boxing, then you need a round timer for a variety of reasons. Boxing of course is fought in rounds, with professional rounds lasting three minutes. In between each round is a rest of exactly one minute. The best way to train - for anything - is to closely mimic the situations that you will encounter as closely as possible.

Therefore, training for 20 minutes then resting for five minutes has no use in the boxing world. You want to train your body to be able to go 100% for three minutes, and then to quickly recover in just 60 seconds. A round timer enables you to set your training up to correspond with these time lengths perfectly.

Additionally, most round timers allow you to change settings. This means you can set the round lengths to two, three or four minutes or cut down the rest to just 30 seconds. This can make your workout more intense, without causing you any more hassle.

Everlast Pro Round Timer

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Setting up your workout to match the rhythms of boxing can be difficult without a round timer. You can try to listen to a three minute long song, but then you still have to wait for a minute and the next song won't be timed properly. You can't wear a watch or easily refer to a stopwatch while boxing, taking that option out.

Your best bet is to use a round timer. Another great feature of boxing round timers is that they will sound a warning when the round is closing. Usually this means with 10 seconds left in the round a buzzer will go off, just like if you were in the ring. Before the rest period is up you'll also hear a notification, so you will be ready to spring back into action without any problem.

With a round timer, all of the legwork and all of the guesswork has been taken care of. You'll train for the exact amount of time that you need to do, and you'll do it without having to scramble to refer to a clock or watch. You'll receive notices when rounds are close to beginning or ending. If you have a gym, participate in sparring or train with multiple people, you can all be kept on pace with the same piece of equipment, ensuring you are all on the same track.

The round timer is just one of many commonly overlooked pieces of boxing equipment, be sure to visit our training tips section to see more information on how to make the most out of your boxing workout.

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