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 * The anatomy of a punch
 * How to land a punch
 * Mirror, mirror on the wall: punching without bags

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 * The anatomy of a punch
 * How to land a punch
 * Mirror, mirror on the wall: punching without bags

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Articles

Why a punching bag may not be a good idea
 * 2 mins read  |
 * Nov 25 2022

 * 1245

7 mins read |
 * Nov 25 2022

 * 1245


WHY A PUNCHING BAG MAY NOT BE A GOOD IDEA

A punching bag workout is popular among fitness enthusiasts. However, experts
say that punching in the air is better because this can avoid injuries
 * Leslie Xavier

Photo by Anantha Subramanyam K

The call of the dangling punching bag from the far corner of the gym is hard to
ignore. You approach it, tapping it a few times with your fists, letting it
oscillate, à la pendulum clock which reminds you of the schedule for the day.
You move on to one of those machines yonder.

You would, with intent, get back to the bag a couple of days later, all gloved
up this time, with the instructor’s validation to boot — bag-work is great to
burn calories, it is a stress buster, and yes, you also learn to defend
yourself. The bag can potentially do all of this for you.

--------------------------------------------------------------------------------

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--------------------------------------------------------------------------------

However, punching, the fitness version of it with the focus squarely on
maintaining intensity at a higher level, could make the bag a major hazard.

The punch, contrary to popular notion, is not just a random jab at a target
working the arm and upper body muscles. For sure, making a fist and hitting the
bag is not rocket science. However, the punch, as martial artists and boxers put
it, is the manifestation of a complex biomechanical chain that transfers force
from the feet to the arms, and eventually the target. It carries emotions even –
transferring aggression or intent of the puncher. Well, the emotional quotient
of a punch won’t have a bearing on your joints. However, the technique would.

A perfect punch is thrown when it begins and ends while the puncher’s body
remains in equilibrium.

“A good, strong punch requires full-body coordination,” says hanshi Chin Mok
Sung from Malaysia, grandmaster and founder of the International Shorin-Ryu
Seibukan Karate Association. “The focus of punch is derived from the mind. The
emphasis is on coordinated movement which transfers the force generated by the
push in the legs, through the knees and the hips, the core and onto the arms and
the focal point, the fists. The timing, speed and breathing matter too. So, it
is important to refine the technique under the guidance of a good instructor and
practise repeatedly till it is mastered.”

Getting it right matters, especially when the target is a heavy bag. Of course,
bags don’t hit back, but then, try punching them with all your might, and if it
is one of those days, you may hear things snap.


THE ANATOMY OF A PUNCH

The punch is one of the foundation techniques for all martial arts or fighting
forms – from karate and kalarippayattu to krav maga and boxing. Since learning
to punch is the fight-arena equivalent of taking baby steps, getting things in
order matters.

“I cringe when I see someone punch the bag at fitness centres. They do it
mindlessly,” says V Devarajan, a former international boxer and a World Cup
bronze medallist from Chennai, India. “If the technique is not right, the punch
can harm the puncher more than the target.”

The visual persona of the punch varies with the martial forms. The weight
transfer while throwing boxing punches, for instance, is attained through
gyrations of the body, powered by the toes, core and hips. In karate, the
punches are mostly linear and the leverage of the punch is derived from
measured, quick twists of the hips.

However, the basics remain the same. The movement begins from the lower limbs in
a karate punch, much like a boxing jab, hook, or uppercut. The fist is made in
the same manner and should be firmly shut. The wrist should be rigid right
through the movement and at the moment of impact. The elbows should flex and the
muscles in the arms should be strong to not just power the punch but to bear the
brunt of the impact.

“Fists and how you hold them are important,” says Devarajan. “I have seen even
pro boxers sometimes go lax about keeping the fists tight. It can lead to
injuries. The arms and the other muscles involved should also be conditioned.
The most important thing is how you move, how solid your stance is and how you
initiate the motion of the punch and execute it. That will help you land the
punch on target.”


HOW TO LAND A PUNCH

Landing the punch on target involves two distinct aspects. One is the literal
landing of the knuckles on the target. The other is the extension of the arm
during impact.

“The knuckles should take the impact. And, during impact, the arm should be not
fully extended, nor overly bent,” explains sensei PM Xavier, a sixth dan black
belt in Shorin-Ryu Seibukan karate from Kochi, Kerala. If it is not at the
optimal distance, the power transfer would be less and you open yourself to
injuries. The most prone areas are the wrist and the elbows.”

Hence training the stance and the muscles involved in punching is paramount,
even before you even think of dancing with the punching bag.

“When I train novices, the first few weeks are primarily spent on teaching them
the stance and how to move. That creates the base,” says Devarajan. “Punches,
the action of it to start with, begin much later.”


MIRROR, MIRROR ON THE WALL: PUNCHING WITHOUT BAGS

Be it karate or boxing, repeated drills are the norm – to learn the form and
imbibe muscle memory. The mirror plays a huge role in this.

“Of course, coaches correct your action, but then the person has to keep
repeating it till he or she attains something close to perfection,” says
Devarajan. “I make them train in front of the mirror where they can see
themselves, identify the mistakes or weak links in the chain of movement and
correct them. There are only minute differences between a bad technique, a good
technique and a perfect one. But the fine details matter a lot.”

It is also the fine details that will ensure the joints and tendons in the arms
don’t face the repercussions when your fist finally lands.

“Initially, punching in the air is better than on a bag because this can avoid
injury,” explains hanshi Mok Sung. “New students normally get over-excited when
punching, so the instructor should closely monitor and ensure the punch is
executed correctly. Every new movement you learn should begin with focused, slow
execution. Speed and power can be increased once the movement is perfected. This
way, you will have more control over your body. Once the technique is perfect,
you may start to punch the bag.”

The drill (without target) and its execution and the extent to which it is
repeated remain the same in the various fighting arts. The reps not just perfect
the punch or condition the muscles, but can also act as a standalone fitness
workout, says sensei Xavier.

“Depending on the way you train to punch, it can yield different results,” he
adds. “From isometric activation of the legs when executing punches in a low
karate stance to workouts akin to high-intensity interval training [HIIT],
attained through fast punching, it can be a strength training routine or a
cardio session. Of course, you should do them only after mastering the basic
range of movement of a punch. That is honed by slow punching, focusing merely on
the movement and the breathing [you exhale when you punch]. All of this can be
done in a neutral standing position or the fighting stance, following the whole
range of body movement.”

Slow punching is a common practice too and it has its benefits; slow exercising
strengthens the muscles efficiently since they are loaded for a longer duration
than normal. Another variation, diagonal punching, would ensure hip activation,
while neuro-muscular coordination is improved through double, triple and
multi-level punching.

The calorie burning, stress releasing and self-defence training objectives of
using the punching bag can all be achieved without the bag, and more
importantly, without the risk of impact injury.

This does not mean the bag serves no purpose. It does but should ideally be
incorporated at a later stage when the technique has been mastered. Last, but
not least, any form of martial arts technique should be trained under a
qualified master or coach who would, invariably, become your mirror – reflecting
not just the technical pros and cons, but also the esoteric values involved in
the fighting arts.


TAKEAWAYS

 * A punch, be it in boxing, karate or kung fu, is a complex biomechanical chain
   of movements which involves both the upper and the lower body.
 * From the stance to the wrist position and the extension of the arm, the
   punching technique needs to be perfected before hitting the bag.
 * Punching drills, without a bag, can act as a standalone fitness workout,
   depending on the way you train. It can be a cardio workout (fast punching),
   isometric lower body activation (punching in a low karate stance), slow
   punching and more.

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