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# Heavy Bag Pro: Heavy Bag Pro is a structured boxing, kickboxing, and Muay Thai training app developed by Solid Solutions OÜ since 2019. The app provides 1000+ guided combinations, professional fighter-designed workouts, and a free boxing round timer.

## Sitemaps
[XML Sitemap](https://heavybag.pro/sitemap_index.xml): Includes all crawlable and indexable pages.

## Posts
- [Heavy Bag Workouts: Best Advice From 50+ Coaches](https://heavybag.pro/heavy-bag-workouts-best-advice-from-50-coaches/): Ask fifty coaches what separates a good heavy bag session from a great one, and you'll get fifty different answers. But spend enough time collecting those answers and patterns emerge. The same pieces of advice come up in gym after gym, continent after continent. That's exactly what happened when this roundup was put together: coaches from amateur boxing clubs, Muay Thai camps, fitness gyms, and professional boxing programs all weighed in. The result is a distilled list of the most battle-tested heavy bag wisdom you'll find outside of a paid coaching session.
- [The Jab Masterclass: 12 Variations Every Boxer Should Drill](https://heavybag.pro/the-jab-masterclass-12-variations-every-boxer-should-drill/): Most people learn the jab in their first week and then stop thinking about it. Throw it straight, keep the hand up on the way back, done. And for a while that's enough. But then they start sparring and discover their opponent eats the jab all day, steps around it, slips under it, or just doesn't respect it at all. The punch that's supposed to set up everything suddenly sets up nothing.
- [How to Skip Rope for Boxing: Proper Technique and Training Progressions](https://heavybag.pro/how-to-skip-rope-for-boxing-proper-technique-and-training-progressions/): Walk into any serious boxing gym and you'll see it within minutes: someone in the corner absolutely shredding a jump rope, moving like their feet are on fire. Most people think it's just cardio or warm-up filler. Wrong.
- [What Skills Actually Separate a Beginner From an Advanced Boxer](https://heavybag.pro/what-skills-actually-separate-a-beginner-from-an-advanced-boxer/): You've been training for six months. Your form looks decent on the heavy bag, you can throw clean combinations, and your cardio has improved. Then you spar with an experienced boxer who moves like they're underwater, lands shots effortlessly, and makes you feel like you're fighting with mittens on.
- [Plateau Breakthroughs: What Actually Skyrockets Boxing Progress](https://heavybag.pro/plateau-breakthroughs-what-actually-skyrockets-boxing-progress/): Every boxer hits plateaus. You train consistently, follow your routine, and suddenly progress stops. Your jabs feel sluggish, your footwork stagnates, and sparring partners who used to struggle now land shots freely. You're stuck.
- [How to Form-Check Your Own Shadowboxing (Without a Coach)](https://heavybag.pro/how-to-form-check-your-own-shadowboxing-without-a-coach/): Learn to coach yourself through shadowboxing practice with a proven 5-point form check system. No trainer required to perfect technique and catch mistakes before they become habits.
- [The 3 Beginner Boxing Tips That Beat 80% of Other New Fighters](https://heavybag.pro/the-3-beginner-boxing-tips-that-beat-80-of-other-new-fighters/): Walk into any boxing gym and you'll see the same scene. Three types of beginners: the one throwing wild haymakers at the heavy bag, the one obsessing over fancy combos they saw on YouTube, and the one actually building real skills that will last.
- [Starting Boxing at 50: Is It Crazy? (Spoiler: No)](https://heavybag.pro/starting-boxing-at-50-is-it-crazy-spoiler-no/): Starting boxing at 50 isn't crazy — it's actually perfect timing. Your patience, focus, and clear goals give you advantages younger fighters lack. This complete guide covers safe progression, equipment, nutrition, and real expectations for mature beginners ready to lace up their gloves.
- [Why Do Boxers Drop Their Hands? Habits, Fixes, and When It’s Actually OK](https://heavybag.pro/why-do-boxers-drop-their-hands-habits-fixes-and-when-its-actually-ok/): Every boxing coach hammers the same fundamental rule: keep your hands up. Yet when you watch professional fights, you'll notice even elite fighters dropping their guard mid-combo, lowering their hands between exchanges, or fighting entire rounds with a lowered lead hand. So what's going on?
- [Long-Term Wrist Pain From Bag Work: Causes, Fixes, Wrap Hacks](https://heavybag.pro/long-term-wrist-pain-from-bag-work-causes-fixes-wrap-hacks/): Wrist pain from heavy bag training is frustrating. You want to improve but each session leaves you wincing for days. The good news? Most bag-related wrist injuries are preventable and fixable without giving up training.
- [How to Stop Being Scared of Getting Hit (A Beginner’s Mental Guide)](https://heavybag.pro/how-to-stop-being-scared-of-getting-hit-a-beginners-mental-guide/): If you're 3 months into boxing and still flinch when you see a punch coming, relax. You're not broken, you're not too old to learn, and you're definitely not the only one dealing with this. In fact, that fear response means your brain is working exactly as it should.
- [How to Spar Taller Opponents Without Brawling: A Technical Playbook](https://heavybag.pro/how-to-spar-taller-opponents-without-brawling-a-technical-playbook/): Being the shorter fighter in sparring can feel like an uphill battle. You watch taller opponents coast behind their jabs, backing up every time you try to close distance, while your shots seem to disappear into their long guard. The frustration builds as you realize you're working twice as hard for half the results.
- [Boxing Recovery and Rest Day Guide: When to Take Time Off Training](https://heavybag.pro/boxing-recovery-and-rest-day-guide-when-to-take-time-off-training/): Most boxers think more training equals better results. Wrong. Your muscles grow during rest, not while you're destroying them against a heavy bag. Smart fighters know that planned recovery days separate champions from burnt-out wannabes who plateau after six months.
- [Why Do I Gas Out So Fast on the Punching Bag?](https://heavybag.pro/why-do-i-gas-out-so-fast-on-the-punching-bag/): Most beginners think they gas out on the heavy bag because they are “out of shape.”
- [Boxing Gym Membership vs Home Training: Complete Cost Analysis](https://heavybag.pro/boxing-gym-membership-vs-home-training-complete-cost-analysis/): Should you shell out $150 per month for a boxing gym membership or build your own training setup at home? After crunching the numbers and training both ways for years, the answer might surprise you. This cost analysis breaks down every expense, hidden fee, and long-term investment to help you make the smartest decision for your budget and goals.
- [Sparring Etiquette: How Not to Be ‘That Guy’ in the Gym](https://heavybag.pro/sparring-etiquette-how-not-to-be-that-guy-in-the-gym/): Walking into a boxing gym for your first sparring session feels like entering uncharted territory. The rhythmic thud of leather on flesh, the sharp whistle of breath through mouthguards, and the unmistakable energy of controlled violence fill the air. You've mastered the basics, drilled combinations until muscle memory took over, and now it's time to test those skills against another human being.
- [How to Have a Better Solo Boxing Session at Any Gym](https://heavybag.pro/how-to-have-a-better-solo-boxing-session-at-any-gym/): Walking into a boxing gym alone can feel like showing up to a party where everyone already knows each other. You see groups working pads, sparring partners moving in perfect rhythm, and coaches calling out combinations while you stand there wondering: “What am I supposed to do now?”
- [Boxing vs. Muay Thai: What Skills Actually Carry Over?](https://heavybag.pro/boxing-vs-muay-thai-what-skills-actually-carry-over/): Thinking about switching between boxing and Muay Thai? You're not alone. Every fighter wonders which skills transfer and which ones might actually hold them back. The answer is more complicated than most gym bros will tell you.
- [The Best Boxing Apps of 2026: Ranked for Punching Bag Training](https://heavybag.pro/the-best-boxing-apps-of-2026-ranked-for-punching-bag-training/): Most people who buy a heavy bag use it for about three weeks. Then it becomes an expensive coat rack.
- [Women’s Boxing Training: Break Barriers and Build Confidence](https://heavybag.pro/womens-boxing-training-break-barriers-and-build-confidence/): Boxing used to be seen as a man's sport, but that's changed completely. Women are joining gyms, learning proper technique, and discovering how boxing can improve both fitness and mental toughness. If you want to get in shape, feel more confident, or learn to defend yourself, boxing delivers results that other workouts can't match.
- [Complete Boxing Sparring Gear Checklist 2026](https://heavybag.pro/complete-boxing-sparring-gear-checklist-2026/): Your head is your most valuable asset in boxing, and proper protection should never be compromised. Quality headgear serves as your first line of defense against concussions and facial injuries during sparring sessions.
- [Gym Exercises to Complement Your Boxing Training: Strength Without the Bulk](https://heavybag.pro/gym-exercises-to-complement-your-boxing-training-strength-without-the-bulk/): Most boxers face a dilemma at the gym: they need strength, but bulk kills speed. Traditional bodybuilding workouts build mass that slows down punches and footwork. The solution? Specific gym exercises that develop explosive power, core stability, and functional strength without adding unnecessary size.
- [Boxing Combinations for Beginners: Start Your Journey](https://heavybag.pro/boxing-combinations-for-beginners-start-your-journey/): Learning to throw a single punch is just the start. Real boxing happens when you link those shots into fluid sequences. If you have the jab, cross, hook, and uppercut down in isolation, it is time to start mixing them up.
- [Boxing Headgear: Protect Your Brain in Training](https://heavybag.pro/boxing-headgear-protect-your-brain-in-training/): Boxing headgear has evolved from basic leather caps to sophisticated protective equipment designed to reduce the impact of punches during training. Whether you're a beginner stepping into your first sparring session or an experienced fighter perfecting your technique, understanding the role of headgear in brain protection can make the difference between a long, healthy boxing career and permanent damage.
- [Best Sparring Gear for Beginners: What You Actually Need](https://heavybag.pro/best-sparring-gear-for-beginners-what-you-actually-need/): Complete beginner guide to sparring gear essentials. Learn what protection you actually need vs expensive extras, smart purchasing timeline, and gear maintenance tips for safe boxing training.
- [HIIT Boxing Workout: 20-Minute Fat Burning Session](https://heavybag.pro/hiit-boxing-workout-20-minute-fat-burning-session/): High-Intensity Interval Training (HIIT) combined with boxing creates one of the most effective fat-burning workouts available. This 20-minute HIIT boxing session burns up to 400 calories while building strength, improving cardiovascular fitness, and developing boxing skills.
- [Cardio Boxing Benefits: Why Fighters Are So Fit](https://heavybag.pro/cardio-boxing-benefits-why-fighters-are-so-fit/): If you've ever watched a pro fighter step into the ring, you've seen what peak human conditioning looks like. They aren't just muscular. They're lean, explosive, and capable of maintaining a high pace for round after round. This isn't just about good genetics. It's the result of boxing training, which is likely the most effective cardio workout you haven't tried yet.
- [Boxing Training Schedule: Weekly Program for Results](https://heavybag.pro/boxing-training-schedule-weekly-program-for-results/): You can't just show up and wing it. I see new people at the gym all the time doing exactly this - hitting the bag for 20 minutes, sweating like crazy, then wondering why they're not improving after a month. Boxing fitness takes structure.
- [Boxing for Stress Relief: Punch Away Your Problems](https://heavybag.pro/boxing-for-stress-relief-punch-away-your-problems/): Stress is the silent killer of modern life. Between work deadlines, financial pressures, and endless digital notifications, millions of people are drowning in cortisol without a healthy outlet. While some turn to expensive therapy sessions or questionable substances, smart people are discovering an ancient solution: hitting things.
- [Boxing Warm-Up Routine: Prevent Injury and Perform Better](https://heavybag.pro/boxing-warm-up-routine-prevent-injury-and-perform-better/): Walking into a gym and immediately ripping heavy hooks is a great way to tear something. It's like redlining a cold engine on the highway. Everything might look fine for a minute, but u are asking for trouble. A solid warm-up is the literal difference between a productive session and spending a month nursing a bum shoulder.
- [Boxing for Self Defense: Real-World Applications](https://heavybag.pro/boxing-for-self-defense-real-world-applications/): Boxing isn't just a sport—it's one of the most practical martial arts for real-world self-defense situations. While you'll hopefully never need to use these skills outside the gym, understanding how boxing techniques translate to self-defense can give you confidence and potentially save your life.
- [Boxing Defense Techniques: Protect Yourself in the Ring](https://heavybag.pro/boxing-defense-techniques-protect-yourself-in-the-ring/): Defense wins fights. While flashy knockouts get all the attention on social media, the boxers who consistently win are the ones who don't get hit. Master these essential defensive techniques and you'll train smarter, last longer in sparring, and develop real boxing skills that actually work.
- [Boxing Footwork Drills for Speed and Agility](https://heavybag.pro/boxing-footwork-drills-for-speed-and-agility/): Good footwork separates amateur fighters from professionals. While beginners focus on punching power, experienced boxers know that superior footwork creates angles, generates knockout power, and keeps you safe from counterattacks. The best part? You can develop championship-level footwork at home with just a few square feet of space.
- [Shadow Boxing Guide: Master the Art of Fighting Air](https://heavybag.pro/shadow-boxing-guide-master-the-art-of-fighting-air/): Shadow boxing might look strange to outsiders, but ask any professional fighter and they'll tell you it's the foundation of boxing mastery. This solo training method builds muscle memory, improves technique, and develops fighting rhythm without needing a partner or heavy bag. Whether you're a complete beginner or looking to refine your skills, shadow boxing offers a complete workout that burns calories while building boxing fundamentals.
- [How to Set Up the Perfect Home Boxing Gym on Any Budget](https://heavybag.pro/how-to-set-up-the-perfect-home-boxing-gym-on-any-budget/): You don't need a warehouse or thousands of dollars to build a solid home boxing gym. I've seen people create amazing training setups in spare bedrooms with $200 and others blow $2,000 on equipment that gathers dust. The difference isn't money spent but smart planning.
- [30-Day Boxing Challenge: Transform Your Body at Home](https://heavybag.pro/30-day-boxing-challenge-transform-your-body-at-home/): Want to completely transform your body in just 30 days? This boxing challenge will push your limits, burn serious calories, and build the lean physique you've always wanted. No gym membership required.
- [Boxing vs Running for Weight Loss: Which Burns More Calories?](https://heavybag.pro/boxing-vs-running-for-weight-loss-which-burns-more-calories/): Two workouts dominate weight loss conversations: boxing and running. Both burn serious calories and leave you gasping for air, but which one actually melts fat faster?
- [How to Improve Punching Power: Exercises and Techniques](https://heavybag.pro/how-to-improve-punching-power-exercises-and-techniques/): Want to punch harder? You're not alone. Every boxer, from nervous beginners to seasoned fighters, wants more pop in their shots.
- [Home Boxing Workout Without Equipment: Bodyweight Training](https://heavybag.pro/home-boxing-workout-without-equipment-bodyweight-training/): Most beginners think you need a heavy bag and expensive gloves to start boxing. While gear is great, it isnt strictly necessary for building power, speed, or stamina. A home boxing workout without equipment is actually one of the best ways to sharpen your technique. It forces you to focus on the most important thing: your body mechanics.
- [The Complete Guide to Boxing at Home for Beginners in 2026](https://heavybag.pro/the-complete-guide-to-boxing-at-home-for-beginners-in-2026/): Home boxing used to mean throwing random punches at the air while following along to a YouTube video. Three years later, we've figured out how to do this properly.
- [15 Best Heavy Bag Combinations Every Boxer Should Master](https://heavybag.pro/15-best-heavy-bag-combinations-every-boxer-should-master/): Heavy bag training builds better boxers. These 15 combinations will take you from throwing random punches to fighting with real purpose and technique.
- [Boxing Gloves Size Chart: How to Choose the Right Pair](https://heavybag.pro/boxing-gloves-size-chart-how-to-choose-the-right-pair/): Choosing the right boxing gloves can make or break your training. Too small and you risk injury. Too big and your technique suffers. After years of testing gloves from 8oz sparring weights to 20oz training monsters, here's everything you need to know about sizing gloves properly.
- [Female Boxing Workout: Empowering Fitness for Women](https://heavybag.pro/female-boxing-workout-empowering-fitness-for-women/): Boxing isn't just for men anymore. Women around the world are discovering the incredible physical and mental benefits of boxing workouts, from celebrities like Gigi Hadid and Adriana Lima to everyday women looking for an empowering fitness routine. This comprehensive guide will show you exactly how to start boxing as a woman, what to expect, and why it might be the perfect workout you've been searching for.
- [Heavy Bag Workouts for Weight Loss: Burn 500+ Calories](https://heavybag.pro/heavy-bag-workouts-for-weight-loss-burn-500-calories/): The heavy bag isn't just for boxers anymore. This powerful piece of equipment has become the secret weapon for anyone serious about weight loss, offering one of the most effective calorie-burning workouts available. While a typical gym session might burn 300-400 calories, a proper heavy bag workout can torch 500+ calories in just 45 minutes.The beauty of heavy bag training lies in its combination of high-intensity cardio, strength training, and explosive movements. Unlike running on a treadmill or cycling, heavy bag workouts engage your entire body while building functional strength and improving coordination.
- [Boxing Equipment for Beginners: Essential Gear Guide 2026](https://heavybag.pro/boxing-equipment-for-beginners-essential-gear-guide-2026/): Starting boxing feels overwhelming when you see all the equipment options. Walk into any sporting goods store and you'll be hit with gloves, bags, wraps, and gear you've never heard of. Here's the truth: you don't need everything at once, and you definitely don't need to spend a fortune.
- [Best Boxing App: The Story Behind Heavy Bag Pro](https://heavybag.pro/best-boxing-app/): Heavy Bag Pro isn't just another boxing app, it's the solution to the biggest problem every fighter faces when training alone: knowing what to do next. After three decades in boxing, I learned that the difference between an abandoned heavy bag collecting dust and a game-changing training tool is one thing: structure.
- [Boxing at Home: 5 Basic Techniques (Plus a Beginner Workout You Can Do in Your Living Room)](https://heavybag.pro/boxing-at-home-5-basic-techniques-plus-a-beginner-workout-you-can-do-in-your-living-room/): So you want to start boxing at home. Respect. You do not need a fancy gym, a ring entrance song, or a coach yelling “hands up!” from across the room. What you do need is a little space, a plan, and the patience to learn the basics without trying to knock your drywall into next week.
- [165 MMA, Kickboxing & Muay Thai Terms: The No-BS Guide](https://heavybag.pro/165-mma-kickboxing-muay-thai-terms-the-no-bs-guide/): Remember when MMA first hit the mainstream and commentators would just yell "HUGE RIGHT HAND!" because nobody knew what else to call anything? Yeah, those days are long gone.
- [The Ultimate Boxing Terminology Guide: 150 Terms Every Fight Fan Should Know](https://heavybag.pro/the-ultimate-boxing-terminology-guide-150-terms-every-fight-fan-should-know/): So there I was, watching the Fury-Usyk fight with my brother-in-law last month, when he turns to me and goes, "What the hell is a check hook?" Right after the commentator had praised Usyk for one. My brother-in-law's been watching boxing for years, but like most casual fans, he only knows the basic stuff.
- [Which Equipment Do You Need for Home Boxing Training?](https://heavybag.pro/which-equipment-do-you-need-for-home-boxing-training/): Hey there, fellow home boxing enthusiast! You’re about to step into the ring of home training, where the journey from rookie to Rocky is just a punch away. Imagine turning that corner of your home you barely notice into a sweat-soaked, adrenaline-pumping boxing haven.
- [Boxing vs. Muay Thai: Which is Better for Self-Defense?](https://heavybag.pro/boxing-vs-muay-thai-which-is-better-for-self-defense/): Two combat sports that are frequently contrasted with one another are boxing and Muay Thai (aka Thai Boxing). Although the best style is a matter of personal preference, there may be an objective response based on the desired outcome. The two styles will be compared and contrasted, along with which one is better for self-defense, in this article.
- [A Beginner’s Guide to a Proper Boxing Stance](https://heavybag.pro/a-beginners-guide-to-a-proper-boxing-stance/): One of the most important aspects in combat sports is your stance. The way you stand will dictate how you fight because that’s what determines where your center of gravity and, by extension, your sense of balance is. Unfortunately, however, many Heavy Bag Pro users, especially beginners, often struggle with getting their stance right, which makes it harder for them to train. In this article, we’re going to discuss a proper boxing stance as well as a few variations.
- [Maximizing Your Heavy Bag Workouts with the Right Boxing Gloves](https://heavybag.pro/maximizing-your-heavy-bag-workouts-with-the-right-boxing-gloves/): Hello, warriors! Ready to maximize your heavy bag workouts? You're eager to sweat more, hit harder, and make every punch count? Well, I got news for you: it's not just about how much fire you've got in your soul, it's also about what you've got on your fists.
- [The Role of Martial Arts in Self-Defense](https://heavybag.pro/the-role-of-martial-arts-in-self-defense/): Martial arts and self-defense are frequently brought up together in conversation. This results in an often-heated debate on the role of martial arts in relation to self-defense. Now, there’s a major difference between self-defense and martial arts. That doesn’t mean that martial arts don’t play a role in self-defense, however, and we’re going to discuss that role in this article.
- [Staying Safe and Avoiding Injury in Combat Training](https://heavybag.pro/staying-safe-and-avoiding-injury-in-combat-training/): Injuries are a common thing in all sports, but they can be particularly nasty in combat sports like MMA and Muay Thai – although, you can say the same thing about any other contact martial art. Unfortunately, your instructor can’t be everywhere at once which means you have to do as much as you possibly can to keep yourself safe.
- [Boxing For Weight Loss – How Many Calories Can You Burn?](https://heavybag.pro/boxing-for-weight-loss-how-many-calories-can-you-burn/): While one would take up the sport for many reasons, one thing that has become a common reason for training is physical and mental health. People train to become physically and, by extension, mentally healthy. This is either to improve cardio and/or lose weight. But is boxing really good for weight loss? Well, let’s talk about it.
- [Top 10 Mike Tyson’s Combos and Punches](https://heavybag.pro/top-10-mike-tysons-combos-and-punches/): Mike Tyson is widely regarded as one of the greatest boxers of all time. During his career, he was known for his ferocious power and devastating combinations. Here are the top 10 Mike Tyson combos:
- [History and Current Rules of Boxing](https://heavybag.pro/history-and-current-rules-of-boxing/): Boxing, a popular combat sport that involves two individuals fighting each other with their fists, has a rich history that dates back to ancient civilizations. The earliest records of boxing can be traced to the ancient Greeks and Romans, who used it as a form of entertainment and physical exercise.
- [How to Choose a Free Standing Punch Bag – Comparison of Top Products](https://heavybag.pro/how-to-choose-a-free-standing-punch-bag-comparison-of-top-products/): As with any other purchase, you need to make sure that you’re investing in a high-quality product. This, of course, means making sure that you’re buying a brand-new, quality-made bag.
- [Boxing Training For Beginners](https://heavybag.pro/boxing-training-for-beginners/): Your first time joining a boxing gym can be daunting. Depending on your motivation and your goals you will need to think about preparing to train, getting the right equipment, and getting your body ready. This should cover all the basics, all the bits you need to pick up and all the things to expect from your first few classes, so read on and learn what to anticipate.
- [Defense in Boxing – Techniques and Drills](https://heavybag.pro/defense-in-boxing-techniques-and-drills/): “Against those skilled in attack, an enemy does not know where to defend; against experts in defence, an enemy does not know where to attack.” Sun Tzu 
- [Punching Technique – When And How To Use Each Punch](https://heavybag.pro/punching-technique-when-and-how-to-use-each-punch/): 'Straight hitting gets boxers plums' - Joe Gans
- [Boxing Punches – How To Throw and Get Power?](https://heavybag.pro/boxing-punches/): How are boxing punches numbered?
- [Boxing Accessories](https://heavybag.pro/boxing-accessories/): Heavy bags are excellent. They’re one of the best training tools you can use for solo training, 
- [6 Boxing Footwork Drills From Beginner To Advanced](https://heavybag.pro/6-boxing-footwork-drills-from-beginner-to-advanced/): Effectiveness as a boxer is a product of offence and defense. Offensive actions in boxing can be boiled down to punches and feints, while defensive movements are a combination of evasive positioning, parries, and head movement. Supporting all these points, however, is footwork.
- [Shadowboxing – Why, How, and a Sample Workout](https://heavybag.pro/shadowboxing-why-and-how/): Let’s talk about shadowboxing. It is an overlooked, yet important warm-up routine that’s greatly valued by the most prominent names in boxing and other combat sports.
- [Choosing Boxing Gloves for Punching Bag Training](https://heavybag.pro/choosing-boxing-gloves-for-punching-bag-training/): I remember the first time I ever decided to try boxing.  It was in an old gym in a somewhat rough neighbourhood of Belfast, Northern Ireland.  The gym was far from state of the art, full of old leather bags, often stitched back together like they were Frankenstein’s monster.  If you can imagine Mick’s gym from the early Rocky films, you’re on the right track. With little of understanding of what care I should provide for my hands, I picked up some old, random 8 oz mitts and jammed them on without wrapping my hands up.  I had no idea of how to stand, never mind throw a punch, but started to haymaker the old Franken-bags as hard as I could.  I punched blisters onto my hands and then a few weeks later, punched blisters off of them.  My hands wept tears as my eyes watered from the perpetual sting which seemed to last weeks.  I’m glad to say I was undeterred from training, but from that experience, I knew that I was going to have to do some research into wrapping my hands and selecting a set of boxing gloves fit for purpose.  In this article, I’m going to help you select the best gloves for bag work.
- [Bag work for Beginners](https://heavybag.pro/bag-work-for-beginners/): So, you’ve decided to take up home training, are about to go get the equipment to do this and need to know the basics.  Good news is, we’ve got you covered.
- [Training Boxing at Home](https://heavybag.pro/training-boxing-at-home/): The global pandemic has shown that it is not always possible to hit the gym, but for many of us that won’t stop us from getting a good work out in.  Exercise of any description can be one of the best ways to shake off both physical and mental blues and there are few better exercises to do than boxing.
- [Boxing Equipment](https://heavybag.pro/boxing-equipment/): The great thing about training boxing is that in its most stripped-down form, you don’t need any equipment.  Without gloves, bag, wraps or even a skipping rope, a martial artist can shadow box, working on foot work, flow of punches and practicing utilization of angles.  Shadowboxing is a great option when bags aren’t accessible to us.  Years ago, I attended a seminar given by Conor McGregor’s striking coach, Owen Roddy, where he joked about annoying his wife and kids by moving up and down the living room or kitchen floors whilst jabbing, bobbing, weaving and slipping and this is something many of us who box or practice martial arts find ourselves doing.  After all, training is addictive; once we get used to the dopamine buzzes of bag-work, pad-work and sparring, we often find ourselves with that itch to throw strikes and move like we are in a fight again. 
- [Choosing The Right Punching Bag](https://heavybag.pro/choosing-the-right-punching-bag/): Right now it seems like the whole world wants to build their own home gym. Lockdowns and social distancing have encouraged many people to turn their sheds, garages or just a corner of their bedrooms into training spaces. For those of us who are fighters, or just fancy a bit of bag work now and then, we’re going to want a bag. For the fighters, it’s pretty vital to have something which can act as a target practice to develop and perfect techniques and combos. For the casual, it’s hard to find a home cardio exercise that provide more fun and catharsis than punching an inanimate object. This is particularly great when you need a break from the stresses of working from home.
- [Reasons to Train on a Punching Bag](https://heavybag.pro/reasons-to-train-on-a-punching-bag/): Whack.  Whack.  Whack.  Kick. 

## Pages
- [Black Friday Sale – 60% Off All Plans!](https://heavybag.pro/black-friday-discount/): New to Heavy Bag Pro? Now’s the perfect time to start. Get 60% off the on any plan and train like a pro, for less.
- [Error](https://heavybag.pro/error-page/): Something went wrong. Please try again or contact support
- [Learn Boxing](https://heavybag.pro/learn-boxing-2/): Go from being a complete beginner to having all the knowledge you need to safely and effectively box on your own.
- [Learn Boxing](https://heavybag.pro/learn-boxing/): After completing the course, you will be able to have fun boxing safely and effectively either by yourself or with a partner, all while burning calories! This boxing training course uses our proven “SIT” teaching approach that you won’t find anywhere else. With SIT, you learn boxing in three easy steps:
- [Blog](https://heavybag.pro/blog/)
- [Referral Program](https://heavybag.pro/referral-program/): Here's how our referral program works:
- [Members](https://heavybag.pro/members/)
- [Activity](https://heavybag.pro/activity/)
- [Affiliate Program](https://heavybag.pro/affiliate-program/): Heavy Bag Pro has a very generous affiliate program - lifetime revenue share from all the paid customers you bring. 
- [Terms and Conditions](https://heavybag.pro/app-terms/): Last updated Aug 5th, 2020
- [Privacy Policy](https://heavybag.pro/app-privacy-policy/): Last updated: Mar 16th, 2023
- [Thank you for joining the waiting list](https://heavybag.pro/thank-you-w/): We are almost ready with the app. Some more final touches and we will be launching soon.
- [Get Early Bird Access](https://heavybag.pro/early-access/): Enter your email address to get early access to the best heavy bag workout app ever created!
- [Waiting List](https://heavybag.pro/waiting-list/): Eager to train with the Heavy Bag Pro app? We are too, but sadly it's not ready yet.
- [Success Stories](https://heavybag.pro/success-stories/): Success Stories "Heavy Bag Pro is by far one of the best apps for training on the heavy bag. Especially with COVID and gyms closing during lockdown this app helped keep me on track with my training without needing to think about what combos etc to train. The ability to build your own workouts is great and the resource hub is so useful. Primarily I train Muay Thai and this app nails it with adding in things like Teeps, elbows and knees. Must have for anyone from just starting out to pro fighters." James Ashworth Muay Thai Fighter "Great app from the beginner to the pro. Keeps me in shape even when the gyms are closed and you don't have to have a punching bag or sparring partner. 3 pounders in the hands and a shadow boxing works just fine 😉" Gediminas Vysniauskas MMA Fighter "The app is great for a beginner like me. It has helped me out a lot with my form. Love the app." Don "Gator" Fortney Boxer "I'm quite new to boxing, but I was able to perform the free workout with no problems. Learned really a lot, especially liked the pullback combos. All in all I had a great one hour sweaty training and will upgrade to premium. Thank you for making the training easy and interesting." Inc S Boxer "Heavy Bag Pro is what was missing in my training routine. I'm now using it 2-3 times a week and it is everything needed to be able to train on my own on a punch bag!" Joe Harris Kickboxer "Never realized boxing is such an awesome and enjoyable cardio! Super effective core workout as well. You can do this workout anywhere. I travel often and just do shadow boxing then." Sonia Faber Fitness Enthusiast "It's easy to use, looks and works great. It really is difficult to work on a punching bag alone without instructions, at least for me. Using Heavy bag Pro, I can focus on training, not thinking of what to do next." Jose Cuello Kickboxer "I am a long time martial arts practicioner and a seafarer. Due to the nature of my job I train on an LNG vessel while sailing across the oceans. This app ticks all the right boxes for me: can be used offline, it is very easy and intuitive to use and the combinations develop in a natural way, building from simple to complex. I own the Premium version and I am completely happy with my purchase. I experienced a problem only once and the developper was very responsive, friendly and helpful. 5 stars" Dan Alexandru Martial Artist "What a great way to get a quick session in, and also what a nice way to learn multiple combos on all levels. Must say my boxing and kickboxing drills have become a norm and a reaction. I'm a muay thai practioner and this app helps me focus on other areas too. Best thing since jab cross hook uppercut leg kick. Do it, get it, and go!!" Wick Nel Nak Muay
- [Contact](https://heavybag.pro/contact-us/): setTimeout(function(){var ct_input_name = "ct_checkjs_cf7_f4f6dce2f3a0f9dada0c2b5b66452017";if (document.getElementById(ct_input_name) !== null) {var ct_input_value = document.getElementById(ct_input_name).value;document.getElementById(ct_input_name).value = document.getElementById(ct_input_name).value.replace(ct_input_value, '8d7e79fa48e6f0dd3bc68faf3684bb38b8700f5f0a87e6c602d5b9d6424f4777');}}, 1000);
- [About](https://heavybag.pro/about-us/): We are the Heavy Bag Pro team – passionate about martial arts, just like you!
- [Home](https://heavybag.pro/): Learn 100s of combos and burn 1000s of calories through exciting guided punching bag workouts!

## Legal Pages
- [Terms and Conditions](https://heavybag.pro/wpautoterms/terms-and-conditions/): Last updated: June 19, 2026
- [Privacy Policy](https://heavybag.pro/wpautoterms/privacy-policy/): Last updated: June 19, 2026

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