DOUBLE END BAG

The Double end bag or Double-end bag is a unique piece of workout equipment that is often used in boxing, mixed martial art (MMA), self defense, as well as many other styles of martial arts. Double end bags are small, inflatable lightweight round bags that are most often constructed of vinyl or leather. These bags are suspended vertically in the air using a durable elastic bungee cord that anchors it to the ceiling and the floor.

Double end bags also come in a variety of different sizes including large, medium and small. The size of the double end bag matters. Generally, the smaller the size of the bag, the more difficult or challenging it is to hit it during training. Beginners should always start off with a large size double end bag.

Unlike the heavy bag or punching bag, double-end bags are specifically used to develop speed, timing, coordination and accuracy with your punches. They are not to be used for power punching! Nevertheless, a double-end bag workout will challenge the most well conditioned athlete.

"Double end bags are specifically used to develop speed, timing, coordination and accuracy with your punches. They are not to be used for power punching!"

Double End Bag Training Benefits

The double end bag is a multipurpose piece of equipment that develops both offensive and defensive fighting skills. What follows is a brief list a fighting attributes that can be developed:

• Improves your punching accuracy.
• Improves the timing of all of your punches and strikes.
• Improves your punching speed.
• Improves eye hand coordination.
• Develops your counter punching skills.
• Develops your defensive techniques such as slipping skills.
• Develops your overall reflexes and reaction time.
• Develops cardiovascular endurance
• Develops punching endurance.
• Develops punching combination skills.

Double End Bag Set Up

The First important consideration when setting up the double-end bag is making sure its set up at the proper height. If the bag is set too low it will be problematic because you are training your body and mind to punch at an unrealistic target height.

To set up the proper height of the double end bag, stand in front of it and fall into your fighting stance, the height of the bag should be set at approximately eye level. This is the ideal height for a double end bag workout.

Air pressure is another important consideration when using the double end bag. Avoid the tendency to overinflate the bag with too much air pressure. The bag should not feel rock hard like a basketball. You want a moderate amount of pressure so the double end bag moves properly. Generally, if you can press your thumb into the bag and make a slight indentation, the bag has the appropriate amount of air pressure.

"A double-end bag workout will challenge the most well conditioned athlete."

The tension of the double-end bag is also very important. Many people mistakenly set up the bag with too much tension on the bungee cords and as a result the bag does not move. This defeats the entire purpose of using a double end bag. You want the tension of the bag to be relatively loose. This is important because it will allow the bag to move freely and unpredictably. This is important for developing both offensive and defensive techniques.

Bag Gloves and the Double End Bag

If you are new to the double-end bag, I encourage you to wear hand protection like hand wraps or bag gloves until you become proficient with your workouts. Later on you can hit the bag bare handed if you wish. Keep in mind that hitting the double end bag bare fisted is three times more difficult than striking it while wearing bag gloves. This is because the gloves give you a much more substantial surface area to hit.

"Punching the double end bag with your bare hands is three times more difficult
than striking it while wearing bag gloves."

Hitting the Double End Bag for the First Time

If you are using the double end bag for the first time I recommend this simple beginner drill that will get you comfortable with the bag and its unusual movements. This exercise is called the open hand tap. Start off with both of your hands opened in a slightly clawed position. Next, quickly reach out with your right hand and tap the bag with the palm of your hand. Retract you hand and do the exact same with your other hand. This double end bag drill is performed in a light and rapid back and forth fashion. Remember to focus on controlling the bag with your strikes. Once again, this is simply a beginner drill that will help you become familiar with the movement dynamics of the double-end bag.

Double End Bag Techniques

While there are a vast amount of punches and strikes you can perform on the double end bag, here is just a brief list of the most common techniques you can use when working out.

• Jabs
• Lead straight punch
• Rear cross
• Hook punches
• Uppercut punches
• Hammer fists
• Elbow strikes
• Head butts strikes

When working out on the double end bag, it's important that you avoid the urge to "kill the bag". Remember, this bag is not designed for power punching, its for speed and accuracy. A moderate amount of force is all that you need to get the workout going!

Don't get upset or frustrated if your punches miss the bag. This is normal and certainly expected. Pace yourself and enjoy the process of learning how the double end bag responds to your punching style. Don't worry about looking good when working out on the bag, that will come in time.

"Don't get upset or frustrated if your punches miss the double end bag. This is normal and certainly expected. The important thing is not to lose your balance if and when when you do miss the bag."

This reminds me. I often see many people on youtube "showbaoting" with rapid-fire punches on the double end bag. While this might impress some people I suggest they take a closer look at what they are doing and they will see the practitioner demonstrating horrible punching technique. As a matter of fact, ninety percent of the techniques demonstrated in those ego driven videos will never work in a combat sport competition or a self defense situation. As I said before, don't worry about looking cool, worry about performing the techniques correctly.

Double End Bag Workouts

If you have watched my Double End Bag Training DVD, you will know there are plenty of unique double end bag workouts at your disposal. Some include: proficiency training, street training, disorientation drills, head butt drills, compound attack drills and much more. However, if you want to get started with a simple and basic double end bag workout, you might want to start off with this one. Essentially, this double end bag workout require you to perform a total of six (3 minute) rounds with a one minute rest period.

1. Before you start your double end bag workout, its important to briefly warm up (perhaps skipping rope, jogging in place or light shadow fighting).

2. Next, set up an egg timer, smart phone or stop watch close by so you can keep track of your rounds and workout time.

3. If you are new to the double end bag, be certain to wear a good pair of boxing or bag gloves.

4. Start your timer and begin your double end bag workout. Move around the bag with your hands held up to protect your face.

5. Throw various punches at the bag in a controlled fashion. Remember to vary the speed and cadence of your punches. Pay particular attention to your punching form and be alert defensively as the bag can snap back and strike you in the face. Its important to visualize and imagine the double end bag as a real live opponent.

6. You will perform this type of training for the entire three minutes of your round. When your three minutes are up, rest for one minute and then begin again.

7. Once again, if you are new to double end bag workouts, I suggest pace yourself and progressively build up the intensity of your workouts over time. Most importantly, listen to your body and stop training if you feel dizzy or short of breath.

Double End Bag Brands

There are a vast amount of double end bags on the market, some are excellent while others are junk. Here are four companies that produce excellent quality bags that will provide years of training.

• Ringside boxing equipment
• Everlast equipment
• Century Martial Arts Supply
• Title Boxing equipment
• Combat Sports International
  
  

Enjoy your double end bag workout!

Sammy Franco Founder & President Contemporary Fighting Arts

Back to self defense articles