Double End Bag Workout

with World Champion Marco Antonio Barrera

"The double-end bag teaches you to bob and weave, slip and duck, while keeping your hands up and moving your head. The key to being a good boxer is hand speed and timing. If you can master the double-end bag, you will have the edge over your opponent."

Get To Work
3 rounds, 1 minute rest between each round using the Everlast Personal Boxing Timer

Round 1
Hit the bag slowly getting a good rhythm. Orthodox boxers, start with a left jab. Repeat this 15 times. Then from the neutral position throw a left jab followed by a straight right hand, which is called a 1-2. Repeat 15 times. Alternate between both punches for the first round focusing on rhythm and technique.

Round 2
Orthodox boxers, start with a left jab, when the bag comes back toward you, bend your knees and move your head and torso to the left, keeping your hands up. This is called a slip. Repeat this 10 times. Next, from the neutral position throw a 1-2 combo this time bending your knees and moving your head and torso to the right, avoiding the bag as it comes toward you. Repeat this 15 times. Alternate combinations and slips throughout the round. Continually circle the bag in both directions as you practice your technique.

Round 3
Orthodox boxers, start with a left jab. When the bag comes back towards you squat down, touching your elbows to your knees. Once the bag has passed over you, come back up with a right uppercut. An uppercut punch comes from waist and arcs forward straight in front of your body. After the uppercut, take a step backward and start over again. Repeat this 10 times. Next practice a 1-2 combo, duck down touching your elbows to your knees, then come back up with a left uppercut. Repeat this 10 times. Alternate both combinations throughout the round. Continually circle the bag in both directions as you practice your technique.