A double-end bag builds quick reflexes and precise timing.
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The first time you hit a double-end bag, you will quickly realize that punching bags actually do hit back. These elastic-secured bags rebound ferociously after a solid hit, so if you're unaware or a bit too slow, the rebound can literally be in your face. But this is part of the charm and advantage of this staple training tool.
Unlike a stationary heavy bag that you can hit when and where you like, the double-end bag constantly challenges you. After the first punch, the double-end bag is rarely in the same place twice and never for long. You can't just blindly strike the bag in a half-aware state; instead you're constantly reading the bag, predicting it's movements and honing in on the strike zone. These skills are paramount for hitting a moving target, such as your bobbing and weaving boxing opponent.
Timing and Rhythm
The rapid and largely unpredictable movements of the double-end bag force you to develop a sense of timing and rhythm. It's not always a matter of where to hit the target, but also when to hit it. If you've even been hit while moving away from a punch -- often called rolling with a punch -- you probably took it well. However, if you moved into that same punch, you risk losing consciousness. Reversing the rolls, the double-end bag helps you time that latter punch to hit your opponent when it matters most.
Speed and Endurance
Heavy bags train power and combinations, but they don't specifically improve your speed. If you try the same slow, power punches on a rebounding double-end bag, the target is long gone by the time your fist reaches its destination. To hit fast moving objects -- like an opponent's head -- you need to have quick punches. Rapidly delivering your strikes and returning them to your guard taxes your muscles and builds endurance.
Defense and Reflexes
Double-end bags strike back, often with considerable velocity. You can't statically hit the bag without fear of retaliation. Instead, you're constantly alternating punches with blocks, slips and movements. The double-end bag hones your reflexes to not only strike when the opportunity presents itself, but also to block and move when necessary. It also forces you to keep your guard up or risk taking in a hit in the face by the bag when you fail to employ your block.
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