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boxing conditioning
Reflex Bag Boxing
Search GoogleReflex Bag Boxing is a intermediate boxing conditioning exercise using reflex bag and boxing gloves. It primarily trains cardiovascular system and shoulders. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- cardiovascular system, shoulders
- Secondary
- triceps, core, calves
- Equipment
- reflex bag, boxing gloves
- Mechanic
- compound
Setup
- — Prepare the reflex bag and clear the movement area.
- — Set your stance, grip, and starting position before beginning reflex bag boxing.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Use light accurate punches, return both hands to guard, and move the feet around the rebounding bag instead of trying to strike with maximum force.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the boxing conditioning.
- — Use light accurate punches, return both hands to guard, and move the feet around the rebounding bag instead of trying to strike with maximum force.
- — Keep pressure and tempo even from side to side.
Progressions
- — Loaded or slower-tempo reflex bag boxing
Regressions
- — Supported or reduced-range reflex bag boxing