Muay Thai Training (Part 3): Boxing Heavy Bag Workout


A boxing heavy bag is one of the best training tools in modern Muay Thai or kickboxing, especially, it is usually great for building super hard kicks.

The power of your strikes grows as you include these kinds of Muay and boxing training. But don’t limit yourself!

Can you create an ultimate Muay Thai workout with a boxing heavy bag only?

Oh yeah, you can, even at home or club, for both beginners or professional fighters! It’s easy! 

Follow our exercises for Muay Thai heavy bag workout (heavy bag drills) in this post, try them and feel the difference between before and after 30 day hard working.

Girls & Muay Thai workout with heavy bagsGirls & Muay Thai workout with heavy bags

Many fighters don’t circle around and move forward-backward, that is the biggest difference between an elite and an average fighter.

Elite superstar knows to stay away from the attacks and moves like a cat.

To be able to do that, they must train their endurance and speed. That’s why a regular martial artist usually has a very hard time when he is clenched against the ropes.

Muay Thai heavy bags will help you.

Again, it is a great tool to traing many aspects, such as technique, speed, countering, or even opening if you know what kind of actions to apply.

But that’s not all!

You should read our most effective Muay Thai workout and boost your performances and your body to the elite level.

Read more:

Heavy Bag Workout for Muay Thai – Ultimate Questions

First of all, we have some questions for you.

  • What kind of a fighter you are?
  • Are you an attacker or a counter puncher?
  • Do you prefer strong strikes over combos?
  • Do you have one-punch or one-kick knockout power?

The perfect choice of the Muay Thai workout with heavy bag will purely depend on your features.

Our workout is used for an all-around fighter, someone who hasn’t built a style yet.

And Muay Thai bag is an excellent tool to boost these type of martial artists to the next level, even, you can even make champions of them.

However, yet, if you have some trademark, we believe some modifications would be required, you should only pay more attention to your weak points.

Heavy Bag Workout for Muay Thai – Useful Tips

Let us guide you through the most suitable set of strikes that can be landed onto a boxing heavy bag.

We only don’t recommend too technical attacks.

Heavy bag workout should be based on the sets of strikes which will at least weaken your opponent.

When it comes to punches:

  • All kinds of straight punches and hooks are fine.
  • Uppercuts to the body are ok but to the head are bit harder to execute.
  • Spinning back fist is amazing, just as Superman punches.
  • Please stay away from leading arm weaving overhand since you can hurt yourself.
  • Use your rear arm instead.

For elbows, stick to the direct strikes and slashing elbows.

Knees are an excellent choice too, the target is big and you need to create a distance.

Muay Thai heavy bag is also outstanding to boost some power into your kicks.

But there are also many other valuable things you can train. We will describe you the best possibilities with the free standing punching bag.

#1 – Distance Training

To be able to hit your rival with a greatest precision, use Muay Thai heavy bag workout which focuses on the distance.

  • Try to set it up by landing techniques like teep kick or a jab.
  • Move with the Muay Thai heavy bag.
  • The most important fact is to move all the time.
  • Try not to miss, because during the real fight one miss can be so critical and you might end up with your face on the bottom of the mat.

#2 – Endurance Training

  • You can attack for 1-3 minutes, try to move around the boxing heavy bag and use kicks and punches.
  • Also, you can remain stationary and land simultaneous strikes, for example, left jab followed by a right cross for two minutes.

This kind of training will improve the capacity of your gas tank during the match.

You should never let your body fatigue during the first 30 seconds of the match because you will quickly turn into a sitting duck.

#3 – Strong Strikes

In Muay Thai, heavy bag drills are primarily used to improve the power of your strikes.

You can circle or prepare the situation, then release maximum power when you hit.

In this type of Muay Thai training, you usually deliver one super strong strike, which is followed by a rest period of 2-5 seconds.

Remember: It has to be as stron
g as possible.

The greatest power is a must in this type of Muay Thai heavy bag workout!

And there is one basic rule – each hit should break a rib!

#4 – Combo Strikes

Connect your strikes. Land combinations.

Sometimes you won’t be able to knock your opponent out but you can defeat him on judges’ scorecards or decision.


  • You need to deliver more clean strikes.
  • Make sure your punches, kicks, knees, and elbows are as fast as lighting.

Even if you don’t use full power, there is no need to feel sorry.

#5 – Clinch Training

This is the most underrated type of Muay Thai heavy bag workout.

As well as you know, besides boxing speed bags and uppercut bags, boxing heavy bags can be a crucial tool to improve your strikes from close distance.

You can learn how to control the bag and where to push your head or body during the strikes.

Don’t forget – pushing your head to the left or right is critical for a brutal knee or elbow.

Also, make sure clinch control is strong. If the opponent slips out, you will have a very big problem.

#6 – Special Strike Training

You can limit your sets, just throw kicks or knees, punches or elbows.

But don’t do that, try to make combinations with your hands and your training can be designed for the improvement of your boxing skills.

Also, you can train some other segment of your fight, such as special strike training is a heavy bag drills that combines the previous five.

Yet, you have to combine it properly. Our recommendation is to avoid the same types of training sessions day by day.

If you worked on your hands before, dedicate the next day to your legs or knees.

Heavy Bag Workout for Muay Thai – Routine Example

Let’s say you are an all-rounder.

You are in the middle of the season, and you have a fight on Sunday.

Here is how you can use Muay Thai bag to boost your skills and gain a critical advantage over your opponent.


Distance training – make sure you perform a feint or two before landing a strike.

  • Set up the situation properly.
  • Perform 5-10 rounds, each round lasts 2 minutes.
  • And make sure the rest between the rounds is at least 2 minutes.

Endurance training

  • Attack the Muay Thai heavy bag for three minutes but distribute your strength evenly.
  • You needn’t get tired in the middle of the round.
  • Perform 10 rounds, three minutes each.
  • The rest between the rounds is only one minute.

Strong strikes 

  • You are tired from the previous day, so you can’t be super fast, but the level of your maximum power is still great.
  • Perform 8-10 rounds, each round lasts 2 minutes.
  • The rest between the rounds is 2-3 minutes.

Combo training

  • Add some quickness to your arms and legs.
  • The round lasts for one minute but you execute lightning-fast attacks.
  • The rest between the rounds is 2 minutes, perform 6-8 rounds.

Combine clinch training with special strikes

  • You should only work on speed now.
  • Optionally, you can work on your weak spots.
  • For example, if your opponent’s trademark is a right hook, train the combination which will counter his attack.
Saturday & Sunday



As well as you see, Muay Thai heavy bag workout can be highly beneficial to you.

Its use depends on your goals and the opponent you are preparing for.

If you want to throw super strong strikes and hope your opponent will be knocked out, boxing heavy bag is your ultimate friend.

But be warned – when your rival is a counterpuncher, make a proper strategy.

Combo training could give him a hard time. Think wisely and teach your opponents a lesson!

Do you enjoy our article, :D. Help us to introduce this site to your friends and others.




Similar Posts

Leave a Reply

Your email address will not be published. Required fields are marked *