TRY WATER-FILLED BOXING BAGS
They’re easier on your hands compared to sand-packed versions.
Every athlete knows that education is a crucial part of performance. Sport and exercise research, insight from top trainers, science, and technology help you to better understand your body so you can craft a healthier lifestyle, workouts, and recovery plan.
In our daily news series, experts address some of the latest fitness research, nutrition, style, and health stories.
Both novice and pro boxers can benefit from training with water-filled bags.
"A water bag is naturally more forgiving,” says Ioonna Félix, PT, clinical supervisor at the James M. Benson Sports Rehabilitation Center at the Hospital for Special Surgery in New York City. "The force that is transmitted from your arm is absorbed in the volume of the bag, putting less stress on your hands and wrists." Another bonus: Unlike those packed with other materials such as sand or fiber, water bags don’t swing back. This is key in helping amateurs learn proper striking and punching technique
, without worrying about controlling the bag, points out Félix.
THE BOTTOM LINE
Look for a studio (such as Rumble
in New York City) that offers water-filled bags. Or try one of these at-home options from Aqua
, or Title Wave
. "Whatever you use, never hit the bag with your bare hands. Make sure to use gloves or wraps
to help prevent wrist injuries, cuts, and bruises," says Félix.