PushBag
The fundamental boxing strikes — the lead-hand jab and rear-hand cross — thrown against a heavy bag. A combat/push hybrid movement that trains explosive horizontal pressing power integrated with hip rotation and footwork.
Demo: Boxing training channel
Sets
6
Reps
2-3 min rounds
Rest
1 min
Contraindications
Wrist injury without proper wrapping/gloves — always use hand wraps and appropriate gloves on a heavy bag.Setup
Assume a boxing stance, lead foot forward, hands up guarding the face, roughly arm's length plus a step from the bag.
Execution
- 1For the jab: extend the lead arm straight out, rotating the fist palm-down on impact, then retract immediately
- 2For the cross: rotate the rear hip and shoulder as the rear arm extends straight to the target, pivoting the rear foot
- 3Return to guard position immediately after each strike
- 4Keep the non-punching hand up protecting the face throughout
Key cues
- Punch travels in a straight line, not looping
- Rotate the hips and shoulders into the cross for power
- Snap the punch back to guard immediately — don't leave the arm extended
- Exhale sharply on impact
Common faults
- Dropping the guard hand while punching
- Winding up or looping the punch instead of a straight path
- Not rotating the hips into the cross, losing power
- Overextending and leaning too far forward, off balance
Tweaks
- Add combinations (jab-cross-jab) for conditioning
- Vary punch speed and power for interval-style rounds
- Add footwork/movement between combinations
Progressions
Muscles
Primary: Anterior Deltoid, Triceps Brachii, Pectoralis Major
Secondary: Obliques, Core, Hip Rotators
Sources
- Uppercuts, hooks, and angles on a heavy bag (context includes straight punch fundamentals)
- Boxing fundamentals - jab and cross technique reference
Attribution: Boxing fundamentals canon