- 1). Adjust the bag height. Many people set the bag too high, which leads to poor technique. The belly of the bag—the fattest part—should be level with your nose.
- 2). Assume a proper boxing stance. The feet should be shoulder width apart with the heel of the front foot even with the toes of the back foot. Your entire body should face the bag. Make sure you are close enough to the bag that you do not have to extend your arms more than a few inches. Your fist should be held in front of and close to your face.
- 3). Strike the bag. You should be able to strike the bag by extending your arm straight in front of you. Strike the bag with the side of you hand and circle your arm down and bring it back to the starting position.
- 4). Count the rebounds. As the bag hits the back and bounces back that is one. When the bag rebounds off the front that is two, and when it rebounds of the back that is three.
- 5). Strike the bag again. After the third rebound as the bag returns toward you, strike it. You can use either the same hand to strike the bag or alternate hands.
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