heavy bag routine

[HerbM]

halisray,

You didn't mention wrapping your hands so that would be my first suggestion. Buy 180' wraps and find one of the videos here or on the net about how to wrap them correctly. Always wrap your hands, which includes the wrist, for striking the heavy bag.

Dempsey's book (available download link is posted here in this forum) "Championship Fighting" talks explicitly about which knuckle to use.

Recently we had a discussion here and many experienced folks confirmed what Dempsey suggested: With wrapped hands and gloves, AIM with the Ring Finger knuckle to achieve a 3-knuckle landing with Small, Ring, and Middle fingers.

This is COUNTER to what is taught in most karate/martial arts, where the first two fingers are commonly taught. This not only assumes no wrapping (which the smaller bones of the outside of the hand need more) but also that you know PRECISELY how to align your fist/knuckles with your radius (arm) bone which requires VERY subtle and accurate movement -- probably years (or at least months) of practice before hitting anything very hard.

I have only been using the ring finger idea for about 2 weeks (in boxing on the heavy bag) but already my hand
feels better -- and I seem to be hitting harder, mostly due to better rotation of the shoulder (hand turns over further) which helps release my spine and waist to turn into the punch more completely.

Prior to that, my punches had reached the level where my index knuckle was starting to develop persistent (although minor) soreness.

Harder punches with less injury and more relaxation and rotation are all good things.

The folks here on the forum were a big help -- from recommending and providing links to books, to confirming or clarifying the information there, and offering additional advice.

--
HerbM

[joshbart01]

halisray,

You didn't mention wrapping your hands so that would be my first suggestion. Buy 180' wraps and find one of the videos here or on the net about how to wrap them correctly. Always wrap your hands, which includes the wrist, for striking the heavy bag.

Dempsey's book (available download link is posted here in this forum) "Championship Fighting" talks explicitly about which knuckle to use.

Recently we had a discussion here and many experienced folks confirmed what Dempsey suggested: With wrapped hands and gloves, AIM with the Ring Finger knuckle to achieve a 3-knuckle landing with Small, Ring, and Middle fingers.

This is COUNTER to what is taught in most karate/martial arts, where the first two fingers are commonly taught. This not only assumes no wrapping (which the smaller bones of the outside of the hand need more) but also that you know PRECISELY how to align your fist/knuckles with your radius (arm) bone which requires VERY subtle and accurate movement -- probably years (or at least months) of practice before hitting anything very hard.

I have only been using the ring finger idea for about 2 weeks (in boxing on the heavy bag) but already my hand
feels better -- and I seem to be hitting harder, mostly due to better rotation of the shoulder (hand turns over further) which helps release my spine and waist to turn into the punch more completely.

Prior to that, my punches had reached the level where my index knuckle was starting to develop persistent (although minor) soreness.

Harder punches with less injury and more relaxation and rotation are all good things.

The folks here on the forum were a big help -- from recommending and providing links to books, to confirming or clarifying the information there, and offering additional advice.

--
HerbM

HerbM,

Thanks for replying to my question. Any help is valued. Last thing I want to do is break my wrist.

I had wraps, but thought that I was not getting the wrapping technique correct, (plus one tore after one use) so I bought glove type, open finger, gel wraps and put those on with my bag gloves. All of these are everlast products. Still bent my wrist last night...? I thought maybe I have weak wrists?

As for the knuckle thing. I was always under the impression it was the first and second knuckle as well, but when I was using the hand wraps, I found on day 1 and day 2 small red blotches - hickies if you'd believe it; between my pinky and ring finger. They were gone the next morning, but another deciding factor for going with the gel glove wrap thing... Are these bad or a sign that I am doing something right, the spots? At any rate I am going to take tonight off from the bag and ice my wrist.

Thanks, JB

[joshbart01]

HerbM,

Thanks for replying to my question. Any help is valued. Last thing I want to do is break my wrist.

I had wraps, but thought that I was not getting the wrapping technique correct, (plus one tore after one use) so I bought glove type, open finger, gel wraps and put those on with my bag gloves. All of these are everlast products. Still bent my wrist last night...? I thought maybe I have weak wrists?

As for the knuckle thing. I was always under the impression it was the first and second knuckle as well, but when I was using the hand wraps, I found on day 1 and day 2 small red blotches - hickies if you'd believe it; between my pinky and ring finger. They were gone the next morning, but another deciding factor for going with the gel glove wrap thing... Are these bad or a sign that I am doing something right, the spots? At any rate I am going to take tonight off from the bag and ice my wrist.

Thanks, JB

[HerbM]

I started using 'glove/wraps' (Title I think) about 2-3 weeks ago as well. These are open finger gloves with gel on the knuckle area and a wrap 'tail'.

I use the tail mainly to wrap my wrist and my thumb since the glove part largely takes care of the knuckles and hand bones.

I am an new boxer and older than most (57) but my hands and wrists are abnormally big and study -- like a guy 6 inches taller or more -- but I still take care with wrapping and hitting correctly.

If you have need of more wrap, you might buy a short wrap -- say 120' -- and use this to reinforce your hand, thumb, and wrist area without adding to much more to your knuckles and especially without adding to the palm so that you can still close you hand correctly.

--
HerbM