STRENGTH TRAINING

Topics

  • You need Flash player 8+ and JavaScript enabled to view this video.

Heavy Bag Boxing: Speed Alternate Gut Punches

By RealJock Staff

This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.

Benefits
Express your inner animal while giving your core, shoulders, and legs a fast-paced workout. For this exercise, you'll throw alternate gut punches into a heavy boxing bag. Because you're standing close to the bag, you can throw repeated fast punches; the speed forces your core to work to keep you stable.

Muscles Worked
Shoulders
Core
Legs

Starting Position
Stand facing a heavy boxing bag about one foot from the bag. Your feet should be shoulder-width apart. Bend your elbows and keep them low at your sides, with your hands up at chin level and protecting the face (see Photo 1).

Exercise

  1. From the starting position, rapidly throw alternating gut punches straight into the bag. Aim for the gut of your imagined opponent and punch as fast as you can. Keep your upper body close to the bag, and your elbows low as you punch. Engage your center to control your upper body, so that the rapid movement of your arms doesn't make your shoulders swing around (see Photos 2 to 4).
  2. Continue to punch the bag with alternating fists in a steady, rapid rhythm for 30 seconds.
About Billy Polson: Billy Polson is the founder and co-owner of DIAKADI Body training gym, which was voted the best personal training gym in San Francisco by CitySearch in 2006. A competitive swimmer and triathlete in his own right, Polson has over 15 years of experience working as a coach and trainer, and was recently named by Men's Journal Magazine (December 2005) as one of the Top 100 Trainers in America.