CombatBag
An entire round dedicated exclusively to body punching — ribs, liver, and solar plexus targets — using level changes rather than reaching down, matching how Muay Thai and boxing coaches emphasize body attacks as fight-enders and conditioning killers.
Demo: Boxing training (Body shots & Speed)
Sets
4
Reps
3 min rounds
Rest
1 min
Contraindications
Knee strain in deep-level-change reps — moderate depth for those with knee issues.Setup
Boxing stance at close-to-mid range, bag hanging at a height that allows torso-level targeting.
Execution
- 1Bend the knees to drop the whole body level, not just the arm, before each body shot
- 2Rotate the hips fully into the ribs or liver target, driving through the bag
- 3Alternate lead hook to the body, rear straight to the body, and body uppercuts
- 4Keep the head slightly off the centerline while working the body to avoid counters
- 5Rise back to full guard between combinations
Key cues
- Bend the knees, not the back, to get to the body
- Drive through the target — imagine punching to the far side of the ribs
- Keep the guard hand up throughout
- Exhale hard on every body shot
- Stay compact — body shots are a close-range game
Common faults
- Reaching down with the back instead of the knees, exposing the spine
- Arm-only body punches with no hip drive
- Standing too far away and slapping instead of driving through
- Forgetting to protect the head while focused on the body
- Fatiguing into sloppy technique before the round ends
Tweaks
- Time-based ladder: increase punch count to the body each round
- Combine with knee strikes for MMA/Muay Thai crossover
- Pair with a body-shot-then-exit footwork pattern
Regressions
Muscles
Primary: Obliques, Quadriceps, Core
Secondary: Shoulders, Glutes
Notes
Jason flagged body work as underrepresented — this dedicated round format directly fills that gap. Rotate ribs, liver (rear side), and solar plexus targets across sets.
Sources
Attribution: Boxing coaching community / body-attack specialists