• Beginner Inside Fighting
Heavy Bag Alternating Hooks
Why This Matters for Boxing
Non-stop alternating lead and rear hooks. This builds the rotational endurance and timing to chain hooks together — the foundation of inside fighting combinations like the 3-3-2.
How To Do It
- 1Stand close to the heavy bag in fighting stance.
- 2Throw alternating hooks — lead, rear, lead, rear.
- 3Don't stop for 30 seconds.
- 4Stay compact — elbows at 90 degrees.
- 5Turn your hips with each hook.
Sets
3
Reps
30s
Rest
30s
Pro Tips
- Stay close to the bag — hooks are inside punches.
- Don't wind up between hooks — one flows into the next.
- Keep your hooks compact and your chin down.