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Fitness and Training Heavy Bag: Uppercut Bag Options

I’ve said before how important it is for a fighter to train on a heavy bag. An uppercut bag is a great option to have when you’re specifically training power punches, like uppercuts and hooks. The difference between this and a traditional hanging heavy bag is that the upper cut bag is hanging sideways, making it parallel with the ground. This means you can land a solid uppercut without putting your wrist at an awkward angle, which tends to happen on normal heavy bags. It’s also great for training head movement in addition to just footwork, since you can duck and roll under the bag as you would an opponent’s punches.

MaxxMMA has an awesome combination fitness and training bag that can be used as a traditional heavy bag or uppercut bag.  The best part about this combination bag, other than the adjustable water/air design, is that the uppercut bag hangs from straps attached to the center, instead of to the ends, of the bag. This means it can rotate and spin more freely, emulating wide punches or hooks to the head and body. Use this rotation to practice blocks, like the helmet guard. Then, counter with your own hook to the bag. 

The more realistic your training is to an actual fight, the more you’ll be prepared to win. In combination with shadowboxing, sparring, and hitting the heavy bag, the uppercut bag will help train those knockout punches. While you’re at it, take advantage of the setup to train head movement for a fight. Defend and counter as the bag sways and you’ll be ready for your head-hunting opponent!


Fitness and Training Bag: Traditional Heavy Bag Workout

Heavy bag workouts are great for increasing overall cardio and muscular endurance. As a fighter, heavy bag workouts are an essential part of training for a fight. They allow you to visualize your opponent and target your striking to specific body parts. You utilize footwork when the swaying of the bag causes you to evade and defend against your imaginary opponent’s counters. You can unleash all of your power in sprint drills to mimic the intense exhaustion you’ll experience each round.

A traditional heavy bag hangs from the ceiling at about 4 feet in length, weighing from 75-120 pounds. This means it’ll sway in reaction to your punches, elbows, kicks, and knees. Throw combinations to warm up your body, using footwork to maneuver the movement of the bag. Get used to throwing jabs as you work your way around to fend off your opponent’s advances and prepare to set up a new combination. 



Sprint drills are ideal to build up cardio and muscular endurance; you’ll get your heart rate up and train your muscles to last through every round at 100%. I usually split my sprints into 30-second increments for 3-minute rounds. For example, I’ll start with throwing my favorite combo, a Jab-Hook-Cross, for 30 seconds. 



Then, I’ll throw left leg roundhouse kicks repetitively for 30 seconds. I’ll finish with 30 seconds of right leg roundhouse kicks.



The clinch is my favorite place to be in a Muay Thai match, so I’ll grab onto the bag and practice clinch knees for about 30 seconds between other combos. When you’re training the Muay Thai clinch on a heavy bag, use your forearms and palms to grip the bag (instead of your hands grabbing the top straps) for a better workout that’s more realistic to handling an opponent.


And then start from the top for a total of 3 minutes. I’ll rest for a minute and do another 2-3 rounds in the same way. Feel free to switch it up with your own favorite sprints and combos, but I promise this style workout will beat you up!


Fitness and Training Heavy bag: Grappling/Fitness Workout

When you’re training for the dynamic, full-body, non-stop movement of a fight, you know you can’t skip cardio. Cardiovascular health and endurance will have you fighting at your best even in the last round. It gives you the advantage over your opponent when they’re losing strength at the end of a fight.

In striking arts, be prepared for full-body exhaustion as you maneuver the ring defending blows and counterpunching. Cardio is also needed to fight of your back, too. People think that grappling is easier because you’re lying on the ground, but it’s one of the most physically taxing activities.

I like my workouts for fight training to be done in circuits. With circuit training, I’ll perform 4 to 6 different exercises for 30 seconds each with no rest in between until I hit 3 minutes or the length of the rounds that I’m training for. Here’s an exact workout I do with the MaxxMMA Training and Fitness Grappling bag for a full body ass kicking.


Over the shoulder throws are a great core workout that also works back, legs, hips, shoulders, and forearms. 

Side to side jumps are a cardio exercise targeting the core and calf muscles.

Elevated mountain climbers are another cardio exercise for the core and shoulders.

Dips target the triceps. Doing them on the bag will activate the forearms and core in order to maintain balance and form.

Alternating leveled push-ups are an advanced pushup exercise that’s great for the chest, triceps, back, and shoulders.

Speed step ups increase your heart rate with cardio while working the core, glutes, calves.

Perform each exercise for 30 seconds and transition from one workout to the next as quickly as possible. If I’m training for 3-minute rounds, I’ll repeat this circuit twice, then take a minute break, and start again. I usually do this workout 3 times for a 20-minute workout.


Do You Make These MMA Mistakes? Avoid Making Typical MMA Mistakes And Get The Best MMA Equipment

Are you making some serious MMA training mistakes without realizing it? If you’re a beginner, making mistakes is almost inevitable. The hard part is knowing which mistakes you’re even engaging in. It’s discouraging to see most newbie fighters making a set of extremely common MMA training mistakes, without even being aware of it.

Even if you have the best MMA equipment, it is still easy to make training mistakes in this sport. As an MMA fighter, you sometimes need to know what not to do when training. Once you know that you’re making certain MMA training mistakes, it will be much easier to correct them.

Training too much

Most MMA fighters think that extreme training sessions are the way to go. Unfortunately, you could be overworking your body during your MMA training. If you are not sleeping sufficiently, or not eating well, you will be more prone to injury and burning out. Your body can handle a certain amount of physical stress, but you need to know when to take a rest.

You help your body operate on an optimal level with the help of proper nutrition and enough sleep. There are also some recovery techniques that you can use to boost your MMA performance. If you have an injury, you should be very careful, in order to avoid burning out your body.

Not being consistent with your training

It’s so tempting for MMA fighters to train hard for a while and take a vacation afterwards. Consistency is the key to successful MMA training. You don’t need to overwhelm your body while training. You can train moderately, but it’s important not to take long breaks. People who become MMA professionals tend to take their time in order to get good. It’s going to take years for you to become good in MMA. After you get good, you’re still going to need to train hard in order to refine your skills. The foundation is the hardest to build. If you want to build that strong MMA foundation, you will need to be consistent with your training.

Not taking strength training seriously

Let’s imagine that you have two MMA fighters and both of them are identically matched on every MMA skill. Now obviously, no such two people exist, there are always differences in skill or little difference in technique. Let's do this thought experiment however, just imagine these two guys. Who will win the match between the two of them? The stronger man will win the match, due to his strength. It really is that simple. So how do you build enough strength as part of your MMA training? Try focusing on pull ups and deadlifts, and then if you can hire a strength-trainer at a local gym. Please find one that focuses on strength specifically.

Are you jogging too much, instead of sprinting?

There is nothing wrong with jogging per se. However, jogging isn’t the most ideal form of exercise for an MMA fighter. Jogging is not easy on your joints, and it can also cause muscle imbalance around your hips. Sprinting is a much better alternative to jogging. Try this great idea - sprint while holding something heavy. That will make your sprinting much more effective in terms of MMA benefits.

Neglecting the importance of nutrition

Are you focusing on MMA training while ignoring your diet? Lots of MMA fighters neglect their nutrition, which is of course a big mistake. Your body needs the proper nutrients to improve performance and recovery. You need to eat before before your match starts. A car needs fuel before it starts - the same goes for you and nutrition.

MMA equipment food

After you are done with a training session, your muscles crave for vitamins, amino acids, glycogen, and minerals. Those nutrients are necessary for proper recovery. You need to eat half an hour before you start working out. You also need to eat after you are done with the workout.

Neglecting low intensity aerobic exercises

It is a mistake to put all of your focus on low intensity aerobic exercise. However, it’s equally bad to neglect this type of exercise altogether. The key to successful MMA training is to find a balance. If someone advises you to embrace either exclusively high or exclusively low intensity aerobic exercise, you’re not getting good advice. You can easily get tired in your fights if you neglect low intensity aerobic exercises. Doing low intensity aerobic exercises makes it easy for you to perform high intensity aerobic exercises later on. Do you take breaks while doing high intensity aerobic exercise? If so, fill up those breaks with low-intensity exercise.

MMA equipment exercise

What kind of low intensity aerobic exercises should you engage in? You can choose rowing, cycling, or any other low intensity work.

Copying professional MMA fighters

You probably watch a lot of MMA fights, right? You probably read every interview or training plan these guys share too right? Most of the MMA fighters you see on TV are professionals that have worked very hard to get where they are. Just because they are professional MMA fighters doesn’t mean that their workouts should be emulated. Sometimes their exercise plan will not work for you at all. Most of the time however the plans they share are entirely fake, or made up by a magazine journalist. It’s much better for you to do what works, instead of emulating certain unverified exercises.

Training at a constant speed

It’s okay to use half of your strength when starting out with the training session. As you, however, continue to exercise, you can’t continue training at the same speed. To make MMA training successful, you need to increase your working speed. That’s how you build strength. You start slow, and then you speed up until it gets really intense.

Doing too many circuits

Doing cross fitness training won’t make you a better fighter. You can do circuits all day long, but it won’t help you fight better. Making yourself or the other fighter too tired to fight is not really winning. When you do too many circuits, you are just more prone to getting injured. Doing rounds and rounds of circuits can also make you vomit. Throwing up during training is definitely not a good sign. It means that you have overworked your body.

Using bodybuilding equipment instead of MMA equipment

Do you want to end up looking like a bodybuilder from all that training? Your goal should not be to look good, but to develop strength. Bodybuilding training is not the same as strength training. Bodybuilding training is definitely not the ideal way to build strength and conditioning. When you train like a bodybuilder, you are just increasing muscle size. It will make you look good, but you won’t be a good MMA fighter. As an MMA fighter, you need to be able to produce full body movements that are dynamic. Training like a bodybuilder won’t make you last longer in the ring. In fact, bodybuilding training will make it more likely for you to get injured in the ring.


MaxxMMA Equipment Reviews By Brett Beck with 220 Fitness



The next best thing! This bag has everything you could ever need. Air and water. Use it for lunges, squats, dead lifts, etc. and feel how your entire body responds to the challenge of strengthening while balancing. I normally use a set of dumbbells or a barbell to add weight to these exercises but when I used the bag I instantly felt my entire body activate and strengthen in order to balance the flow of water within the bag. This bag is efficient and not to mention it is much more comfortable than resting a bar against my shoulders when doing lunges and squats. Just adding or taking away water makes it versatile for anybody because it can easily adjust the weight of the bag. The bag also comes in handy for wrestlers practicing floor techniques because the bag acts as the opponent while being heavy but still capable of being thrown. Try these exercises with the heavy bag and notice how keeping your balance adds a whole new element to your workout!


- 15 deadlifts x 3

- 20 walking lunges x 3

- 20 sumo squats x 3

- 20 reverse lunges (10 each leg) x 3

- 40 crab crawls (20 to the left, 20 to the right. STAY LOW!) x 3 

- 15 regular squats x 3




Really start to perfect your form with this! The height adjusts depending on what is comfortable for you. Its an ideal target and the spring allows your “target” to come back at you giving you the chance to practice your ducks, slides, and overall defense. I like this much more than hitting a hanging heavy bag or even a speed bag because the bag comes so far back towards you depending on how hard you hit it that you don’t have any other option than to learn how to get out of the way. It teaches you footwork but also technique because if you lose focus and try to attack the bag too hard then you will ultimately lose control. I think this bag is a great investment for anyone as it is easy to use, move, set up and break down if necessary! 




These gloves are extremely fitting, light weight and comfortable they strap around the wrist allowing you to have control and speed without any issues. You know you can sweat and hit in these without hurting yourself or compromising form. Your defender will also be performing their best with the punch mits! The mit securely holds your hand in place and has open finger-tips so that they remain comfortable. They are also light weight and absorb all hits extremely well making it possible for your defender to help you without tiring out too quickly. Not to mention that these are both very affordable for their quality compared to other leading brands. My favorite thing to practice using these gloves is combos like jab-cross-hook-uppercut, and jab-cross-body hook-cross.




Best part about this? A couple of things: 1. You don’t need to worry about wrapping your hands before punching it. The air and water technology allows for less stress on your joints and more of an impact on your muscles. These bags are adjustable and ideal for both indoor and outdoor conditions. Other bags I’ve used seem to tire me out too quickly because they are too heavy and don’t seem to really absorb my punches. This bag made me feel like I was able to get after the bag without using up all my energy right off the bat and I felt like I was able to pay more attention to my form than the power behind each hit. When I do work on this bag I like to warm up with a couple punching combinations then move into some combinations with foot work and eventually do only foot work with round house kicks and side kicks. Give it a try and notice the difference in your form and energy levels. 





MaxxMMA Training & Fitness Heavy Bag Review

My name is Shane Fazen, and I run the YouTube channel "fightTIPS."  On my channel, I teach people how to properly defend themselves utilizing various martial arts techniques, to keep them and their loved ones safe.

We incorporate the striking arts like Boxing, Muay Thai, and Taekwondo with the ferocity of street fighting, while promoting positive mental and physical health.  Knowledge is key, but you must master each technique before you put it into action.  And one way of training, is with the MaxxMMA Training & Fitness Bag.

Training with this bag allows me to practice all of the things I would need in a fight.  And not only an MMA match, but even a street fight.  The water-filled heavy bag gives it a human feel, which helps me to prepare for anything and everything my opponent might challenge me with.  I can hang it up and work my punches, kicks, elbows, and clinch knees.  I can also lay it flat and work my ground positioning and go all out with some ground-and-pound.  Finally, I can fatigue my muscle by just getting a full-body workout with it.  I love picking up all 120lbs. up over my shoulder, with an explosive hip thrust.  The cumbersome bag feels just like a human-body would, squirming away and staying resistant.  Training with this bag gives me a sense of familiarity to fighting with a real person.

After working out with the bag, not only is my heart-rate up and is sweat dripping from my nose, but the muscles in my forearms, back, and legs are on fire.  And when I push myself that extra set, that extra round, it also helps to build my confidence.  This bag allows me to train every component I use in a fight!





MaxxMMA Ex Long Heavy Bag VS Other Bags

My name is Shane Fazen and I teach self-defense and martial arts on the fightTIPS YouTube channel. Using striking arts like Boxing, Muay Thai, and Taekwondo combined with the reality of brutal street fights, my videos teach you how to defend yourself while promoting positive mental and physical health.  Knowledge is key, but you must master techniques before you put them into action. One of my favorite ways of training is with the MaxxMMA Extra Long Heavy bag.

When I was looking for a durable, inexpensive heavy bag for home workouts, I had trouble finding what I needed inside my price range. When I discovered MaxxMMA, I found everything I was looking for and then some. The unique air and water bladder design gives this heavy bag characteristics that aren’t found in a traditional heavy bag, such as it’s movement, resistance, and custom features. And for the same price as a cotton heavy bag, the kit included a jump rope, cushion pad, hand wraps, and bag gloves (they’re washable, too.)

Before using this MaxxMMA heavy bag, I’ve used traditional heavy bags like a Title Heavy Bag and Fairtex 6ft Banana Bag. The MaxxMMA Extra Long Heavy Bag is longer than a traditional bag, so I can train Muay Thai kicks to the thigh area as well as Boxing combos to the head and body. There’s less swing to the bag, without dragging on the floor like a banana bag, making it more resilient even to my power kicks or punch drills. That resilience is much more realistic to punching an opponent than landing a punch on a fabric bag, which can be too stiff. Unlike the Title heavy bags I’ve used before, this bag hasn’t lost its shape after a lot of use.

Depending on my workout, I can add or empty air and water to make the perfect weight (though I usually keep it at the full 140 pounds.) That custom feature is perfect for multiple exercises or just storing the bag between workouts. 


MaxxMMA Ex. Long Heavy Bag Review 2

My name is Shane Fazen and I teach self-defense and martial arts on the fightTIPS YouTube channel. Using striking arts like Boxing, Muay Thai, and Taekwondo combined with the reality of brutal street fights, my videos teach you how to defend yourself while promoting positive mental and physical health.  Knowledge is key, but you must master techniques before you put them into action. One of my favorite ways of training is with the MaxxMMA Training & Fitness Bag. 


The Training and Fitness bag from MaxxMMA is versatile for mixed martial arts training since it can be used as a traditional heavy bag, an uppercut bag, a ground and pound bag, or as a heavy weight exercise bag.  This allows me to practice all of the techniques I would need in a fight, whether it’s an MMA match or a street fight, as well as gain muscle and strength.


Even as a traditional heavy bag, this Training and Fitness bag is more unique than that. It’s water and air filled design means you can change the weight and density to your preference. In its movement and resistance, the water filling is realistic to the feeling when you land a punch on an opponent’s body. Unlike some heavy bags, it doesn’t swing too much, making it ideal for cardio drills and sprints. When hanging as a traditional bag, I use it to train punches, kicks, elbows, and clinch knees. No matter how hard I train, I’m never worried about it popping or leaking because it’s super durable. 


I personally never throw uppercuts on a traditional heavy bag since it puts my wrist at a weird angle. Since this bag can be hung as an uppercut bag, it provides a whole new range of combos to train without straining your wrists. The uppercut bag option is also great for training head movement or practicing different fighting styles, like Mike Tyson’s peek-a-boo stance.


If grappling is your game, lay this bag on the ground to work ground positioning and go all out with the ground-and-pound. When I’m training Brazilian Jiu Jitsu techniques or just want to beat the crap out of it, I unhinge the bag, lay it down, and go at it. The ground and pound option is perfect to train those hammer fist punches, palm strikes, elbows, or knees to the body. You can transition between side mount, to knee on belly, to full mount, to the north/south position, all while smashing it as hard as you can. 


Here’s where the fitness part of the Training and Fitness Heavy Bag comes in. With explosive hip thrusts, I’ll throw all 120lbs. over my shoulder. The cumbersome bag feels just like a human body would, squirming away and staying resistant.  Using the convenient strap handles, you can perform bent over rows, twisting lunges, power clean shrugs, and many other exercises for a full body workout.


To work on cardio endurance, I use the bag as an obstacle for side-to-side jumps, Heisman’s, and other explosive body weight exercises.


Training with this bag increased my muscular endurance and cardiovascular stamina. After every training session, the muscles in my forearms, back, and legs are on fire.  When I push myself that extra set, that extra round, it also builds my confidence!  To become an all around great fighter and athlete, I count on the MaxxMMA Training and Fitness Heavy Bag, and you should, too. 


MaxxMMA- Ex Long Heavy Bag Review 1

My name is Shane Fazen and I teach self-defense and martial arts on the fightTIPS YouTube channel. Using striking arts like Boxing, Muay Thai, and Taekwondo combined with the reality of brutal street fights, my videos teach you how to defend yourself while promoting positive mental and physical health.  Knowledge is key, but you must master techniques before you put them into action. One of my favorite ways of training is with the MaxxMMA Extra Long Heavy Bag. 

I spent months trying to find a cheap, easy DIY heavy bag for at home workouts, with no luck. After doing research on affordable heavy bags, I discovered MaxXMMA’s water and air filled Ex. Long Heavy Bag. For about $150, I bought the Ex. Long Heavy Bag kit that includes hand wraps, bag gloves, cushion wrap and a jump rump. 

The heavy bag arrived flat and small, but it only took minutes to fill to the full 140 pounds. Depending on my workout or if I have move it, I can just as easily release as much air and water as I need. Even better, it’s really durable. So I can hang it from anywhere and throw my hardest strikes without worrying that it’ll fall, pop, or leak.

At 5 feet long and weighing anywhere from 70-140 pounds, it gives me enough room to work my punches and elbows to the head, Muay Thai leg kicks to the thigh area, and everywhere in between. The water/air bladder creates a realistic human body feel when you hit it, so I’m constantly training with my opponent in mind.

A typical workout on this bag for me is 3 to 5 minute rounds, working in some sprints, like 50 punches as fast and hard as I can. After a half hour, I’m dripping in sweat and feeling that successful ache through my entire body that only an awesome heavy bag workout can give.


Fitness and Training Heavy Bag Training Part 3 – Ground Training!

The Fitness and Training Bag from Maxx MMA is versatile enough that it can also be used as a grappling bag and a “ground and pound” bag. If you are a student of Brazilian Jui Jitsu you will appreciate the ability to practice some of your ground positioning and movement drills. If you are into Mixed Martial Arts you will also like being able to practice your strikes on the ground. The Maxx MMA Fitness and Training bag is built so that you can hang it for one workout and take it down and be ready for another in just a few minutes. 

Once you have it on the ground you will find it a good size and weight that it will give you some resistance without being too big to manipulate and move around. The straps are great to simulate the arms of an opponent and are good for visualizing and rehearsing submissions. If striking is your goal, we found the firmness to have a comfortable impact but still yielded to our attacks nicely. 

Basic Positions that one can practice on the Maxx MMA Training and Fitness Bag


  • Top Mount
  • Side Control / Cross Body
  • Scarf Hold or Kesa Gatame
  • North South
  • Open/Closed Guard from the bottom


Strikes that are easy to practice on the bag include:


  • Punches (straight, hooks, and hammer fists)
  • Elbows 
  • Knees
Submissions that we practice on the bag include:

From Mount

  • Straight Arm Bar
  • Americana or Key Lock
  • Chicken Wing or Kimura 

 From Side Control

  • Americana or Key Lock
  • Straight Arm Bar
  • Kimura or Chicken Wing 
  • Far Side Arm Bar

 From Guard

  • Kimura
  • Guillotine
  • Armbar
  • Leg Triangle
  • Uma Plata 

 From Scarf hold or Kesa Gatame

  • Chicken Wing with Leg
  • Straight Arm bar with Leg



These are a few examples of the work you can get done on the Maxx MMA Fitness and Training Bag. Feel free to let us know your workout ideas and preferences! The Water / Air core of the Maxx MMA Fitness and Training Heavy Bag has a great feel that lets your punches land solidly without being too stiff or hard. Feel free to share your ideas, thoughts and questions in the comments section, and feel free to contact us below.






About the author

Ray White's Midwest Martial Arts teaches Muay Thai and Mixed Martial Arts to students, amateur and professional fighters from Minnesota, Wisconsin and Michigan. He can be reached at the SMB Academy in Battle Creek Michigan, on Youtube at www.youtube.com/raywhitemn ,at www.facebook.com/RayWhiteMMA and at www.mmacoachescorner.com .

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