• About
  • Advertise
  • Privacy & Policy
  • Contact
Wednesday, March 3, 2021
  • Login
  • Home
  • Articles
    • News
    • Announcements
    • Dallas / Fort Worth Area
    • Houston Area
    • Around TX, the UFC, and Beyond
    • Women’s Mixed Martial Arts & Brazilian Jiu-Jitsu
    • MMA / BJJ Lifestyle
    • The Neutral Corner
    • Thoughts & Opinions
    • Training & Health
  • Events
    • Coverage
    • Results
  • BJJ & Grappling
  • Interviews
  • Techniques
    • TXMMA Technique of the Week
  • About
    • Tapout Mag Interview
  • Info / Resources
    • TX Dept of Licensing & Regulation – Combative Sports
    • Texas BJJ Federation (TXBJJF)
    • Mike Calimbas Photography
    • Girls in Gis
    • What is MMA?
    • What is Brazilian Jiu-jitsu?
    • What is Muay Thai?
No Result
View All Result
TXMMA - Texas Mixed Martial Arts
  • Home
  • Articles
    • News
    • Announcements
    • Dallas / Fort Worth Area
    • Houston Area
    • Around TX, the UFC, and Beyond
    • Women’s Mixed Martial Arts & Brazilian Jiu-Jitsu
    • MMA / BJJ Lifestyle
    • The Neutral Corner
    • Thoughts & Opinions
    • Training & Health
  • Events
    • Coverage
    • Results
  • BJJ & Grappling
  • Interviews
  • Techniques
    • TXMMA Technique of the Week
  • About
    • Tapout Mag Interview
  • Info / Resources
    • TX Dept of Licensing & Regulation – Combative Sports
    • Texas BJJ Federation (TXBJJF)
    • Mike Calimbas Photography
    • Girls in Gis
    • What is MMA?
    • What is Brazilian Jiu-jitsu?
    • What is Muay Thai?
No Result
View All Result
TXMMA - Texas Mixed Martial Arts
No Result
View All Result
Home Articles

A Fighter and His Heavy Bag: Rekindling an Old Relationship

by
October 11, 2010
in Articles, Featured, Training & Health
0 0
0
Share on FacebookShare on TwitterShare on WhatsAppShare on RedditShare via Email

In the traditional image of the heavy bag, it hangs from a chain attached to the ceiling of a dingy boxing club. In this setting, its use is limited to being the recipient of numerous punches and, in some cases, kicks. However, for the creative mind of an imaginative grappler or MMA fighter the heavy bag has so much more to offer.
By thinking outside the box, the heavy bag can offer almost limitless options for workouts that improve technique and conditioning. The first thing to do is remove the heavy bag from its hanging gallows. Second, put it on the ground and get creative.

Grappling/MMA Drills: No training partner, no problem!
Drill 1: Mount the heavy bag and drill the hip movements of an arm bar from mount (place your hands on the bag and swing your hips around like you were attacking an arm).
Drill 2: Establish knee on stomach position and fire off two punches. Then, place your hands on the bag, and explode to knee on stomach position on the opposite side of the bag and slam another two punches into the bag. Repeat back and forth for time or reps. This drill will ground and pound your way to smoother ground control.
Drill 3: Establish mount position, then break your hips and transition to side mount. After which you break your hips again and move into north/south position. Keep maneuvering around the bag (occasionally alternating directions) and, over time, you will find an improvement in your hip mobility (crucial for success in any kind of grappling…and in various courting rituals).

Conditioning Drills: Pick the bag up and get to work!
Drill 1: Grab the bag in a bear hug/body lock and start squeezing. Focus on constricting your pressure around the bag. This will increase the isometric strength which is crucial for submissions and control positions. This exercise should be done for time.
Drill 2: Wrap the bag in a body lock and, with a good back arch, throw the bag over your head. Sprint to where the bag lands and repeat! Keep trying to beat the distance of the last throw and watch your throws become more explosive.

When it comes to heavy bag training all that is required is a creative mind (in my first apartment, my roommate and I used our heavy bag as a coffee table) and a good work ethic.

About the author:
Adam benShea is a Brazilian Jiu-Jitsu black belt under Ricardo “Frajinha” Miller (Paragon Brazilian Jiu-Jitsu). Adam has won the World, Pan American, and California State Brazilian Jiu-Jitsu Championships. He is a graduate of UC Santa Barbara and holds an MA from Indiana University. Check out his website for more workout ideas: www.myhomeworkouts.com Adam is the Joshstrength.com grappling/mma advisor.

Related Posts

Moreno Vs Arimo
Featured

Thomas Moreno hopes to become Houston’s version of Roy Nelson

February 19, 2020
2016 TXMMA Awards – BJJ Edition Voting Ballot
Featured

2016 TXMMA Awards – BJJ Edition Voting Ballot

February 19, 2020
Load More
Next Post

Previewing 'IXFA: Flores vs. McDowell' with Chris Reed

Questions, comments? Please leave a Reply. Cancel reply

Connect with us

  • 92k Fans
  • 108k Subscribers
  • Trending
  • Comments
  • Latest
Joe Soliz – Houston area MMA Instructor to judge UFC FN44

Joe Soliz – Houston area MMA Instructor to judge UFC FN44

February 18, 2020
TXMMA- the rebuild.

TXMMA- the rebuild.

February 19, 2020
Moreno Vs Arimo

Thomas Moreno hopes to become Houston’s version of Roy Nelson

February 19, 2020
Houston MMA Preview – Top fighters to watch at Fury FC 8

Houston MMA Preview – Top fighters to watch at Fury FC 8

February 17, 2020

Gracie Jiu Jitsu Officially Arrives in Waco – Interview with Relson Gracie BJJ’s Chris Spicer

53

Chad Robichaux Looking to Rebound from Loss; Plans on Making an Example Out of Jimmy Flick at Legacy FC 8

23

The Extra Challenges Women Face in MMA – Part 1 of 3

22

Armando Servin seeking third straight win at XKO 17; Facing debut fighter Daniel Polomsky

20
TXMMA- the rebuild.

TXMMA- the rebuild.

February 19, 2020
Moreno Vs Arimo

Thomas Moreno hopes to become Houston’s version of Roy Nelson

February 19, 2020
2016 TXMMA Awards – BJJ Edition Voting Ballot

2016 TXMMA Awards – BJJ Edition Voting Ballot

February 19, 2020
XKO Amateur Series 3 – Quick Results and Highlights

XKO Amateur Series 3 – Quick Results and Highlights

February 19, 2020

Recommended

TXMMA- the rebuild.

TXMMA- the rebuild.

February 19, 2020
Moreno Vs Arimo

Thomas Moreno hopes to become Houston’s version of Roy Nelson

February 19, 2020
2016 TXMMA Awards – BJJ Edition Voting Ballot

2016 TXMMA Awards – BJJ Edition Voting Ballot

February 19, 2020
XKO Amateur Series 3 – Quick Results and Highlights

XKO Amateur Series 3 – Quick Results and Highlights

February 19, 2020
TXMMA - Texas Mixed Martial Arts

© 2021 TXMMA.com.

Navigate Site

  • About
  • Advertise
  • Privacy & Policy
  • Contact

Follow Us

No Result
View All Result
  • Home
  • Articles
    • News
    • Announcements
    • Dallas / Fort Worth Area
    • Houston Area
    • Around TX, the UFC, and Beyond
    • Women’s Mixed Martial Arts & Brazilian Jiu-Jitsu
    • MMA / BJJ Lifestyle
    • The Neutral Corner
    • Thoughts & Opinions
    • Training & Health
  • Events
    • Coverage
    • Results
  • BJJ & Grappling
  • Interviews
  • Techniques
    • TXMMA Technique of the Week
  • About
    • Tapout Mag Interview
  • Info / Resources
    • TX Dept of Licensing & Regulation – Combative Sports
    • Texas BJJ Federation (TXBJJF)
    • Mike Calimbas Photography
    • Girls in Gis
    • What is MMA?
    • What is Brazilian Jiu-jitsu?
    • What is Muay Thai?

© 2021 TXMMA.com.

Welcome Back!

Login to your account below

Forgotten Password?

Create New Account!

Fill the forms below to register

All fields are required. Log In

Retrieve your password

Please enter your username or email address to reset your password.

Log In