How to hit the Heavy Bag vs Hitting the Mitts (punch pad training)


How to hit the heavy bag vs Hitting the mitts


Audio Transcript of video:

Hey guys this is Ty Thomas, Boxing Guy Ty on social media. Today I want to talk about the difference between hitting the heavy bag, and hitting the mitts, or the punch pads, depending on what you want to call them. Doesn’t really make a difference.

The first factor would be cost effectiveness. If you have a heavy bag at home, or at your apartment then obviously that’s going to be a much cheaper option. It would be free for you. Or, you might have access to a gym that you pay a monthly fee for, that has a heavy bag that you would have access to. Sometimes that can get a little bit sketchy, because it might be occupied. You might not always have access to it. If you are a member at a boxing gym then you probably have multiple heavy bags, and access to multiple heavy bags. It would still be cheaper than hiring a trainer to hit the mitts with.

Just comparing the heavy bag to the mitts now. With the mitts you would need somebody to hold the pads for you. That would either be a friend or family member who was willing to, kind of learn a little bit about boxing and pad holding. Or maybe, by some chance, they already know how to do it. You could work out some sort of deal where they hold pads for you, and you hold pads for them. 30 minutes on, you switch, 30 minutes on. Or, in most situation you could hire a boxing trainer to hold pads for you. Now, you’ll probably get a lot more out of that pad holding session with your trainer just because you’ll get the feedback and coaching and expertise, and they’ll help you work on your form and your defense, footwork, stuff like that. Using combinations that are probably more common, but anyways.

Another benefit of hitting the punch pads is that you’ll have the added motivation of the human interaction with the pad holder. They can give you that extra motivation or push you a little bit harder than you might push yourself, if you were just by yourself hitting the heavy bag. I definitely think you should do both, hit the heavy bag and hit the mitts. They both have their pros and cons and they both have their benefits and drawbacks.

One of the drawbacks of the heavy bag is, especially if you’re a beginner, then you probably will not know what you’re doing at first. You’ll look kind of clueless if you walk into a gym and start trying to hit the heavy bag. People will instantly know that you don’t know what the hell you’re doing. There’s nothing wrong with that, you should never feel insecure or you should never hesitate to go hit the heavy bag, even if you’re a beginner, okay? I just want you to know that there is science to it, and it’s a skill and you will need some coaching at first to do it in a way that’s going to be beneficial and in a way that’s going to allow you to progress and get better. Don’t just try to go in there and wing it. Maybe just get like, 1 or 2 sessions at first to have a trainer tell you and show you how to hit the heavy bag, so that you’re not going to injure yourself, and so you’re not going to look like a fool trying to hit the heavy bag at your local gym.

One of the drawbacks of the heavy bag is as the famous boxer James Tony has always said, “The heavy bag don’t hit back.” You’re not going to get the defensive aspect out of it, as much as you would hitting the pads with a trainer, who can throw punches back at you, and check your guard, and make you slip punches. Kind of keep you on your toes, make you stay alert. Okay? That is a big benefit of the mitts, is the defensive aspect. Also, the heavy bag swings around, but it doesn’t really move. It’s largely a stationary target. Compared to the mitts where your partner is moving around. There’s no limitations to the range of movement. You can go back, forward, left, right. You might start in one corner of the ring and end up in another corner, okay? You just get to move around, focus on your footwork. Focus on punching while you’re moving backwards, punching while you’re moving forward. It’s just limitless. The options are limitless.

In terms of defense the pads are definitely superior. However, you still can focus on defense when you’re hitting the heavy bag, you just have to be, you have to have a good imagination and be self-motivated. You might have to work in some slips, some ducks. Stuff like that. Work that into your punches on the heavy bag.

The next area I want to compare, is power. The heavy bag is great in terms of training for power. It’s big, fat target. It’s really impossible to miss it. You can just punch as hard as you want, as hard as you can, and you don’t have to worry about accuracy or anything like that. You’re not going to miss the heavy bag. Whereas, if you’re punching the pads, you have to actually focus on accuracy and precision. It’s a smaller target, it’s a moving target. You’re not going to be able to load up as much as you can, when you are punching the heavy bag. Also, there’s the fear of getting hit back, by your trainer. Not literally hit, but, you know, he’s going to check your guard with some simulated punches. In terms of power I will give the edge to the heavy bag. It’s just a bigger target. Less focus on precision. Less focus on defense.

One of the drawbacks of the heavy bag is that, it’s a little bit harder of a surface. It doesn’t have as much give to it. Depending on what type of heavy bag it is. There’s some really hard, dense, heavy heavy bags. You can really hurt yourself if you don’t have proper form. If you don’t have the right wrist alignment. You always want to keep your wrists as straight as possible. Okay? If you’re somebody that has wrist issues, or elbow problems, then the heavy bag is probably higher impact and you might want to avoid it or, make sure you get a water heavy bag. Which is really low impact. Or you can hit the mitts, which is much lower impact than a heavy bag. That’s just another thing to think about and consider, in terms of comparing the two. Overall, each has their benefits and drawbacks. I just wanted to outline those for your guys.

If you have any other questions, shoot me an email. You can hit me at @boxingguyty on Twitter. Boxingguyty on YouTube, or shoot me an email at I’m sorry, So that’s F-I-T-B-O-X academy at Feel free to ask any questions that you might have. If you’re looking for a good heavy bag to buy for at home, or whatever, definitely recommend getting one of the raindrop shape water bags. It’s just full of water. The best brand that I’ve experienced is, it allows you to do uppercuts, you can just tee off on this thing. It allows you to do true uppercuts, and you can also work a little bit more on defense. You can duck under the bag, and stuff like that. Move around, start on one side, duck under, end up on the other side. Just give you a lot more options. Ultimately the main benefit is that it’s full of water, so very low impact on your wrists and elbows. I definitely recommend the water bag for all levels. Especially beginners. If you have space at your house, definitely get it.

All right guys, take care, Ty. Boxing Guy Ty, have a great night.

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