• Beginner Level Change Training
Heavy Bag Body Ripping
Why This Matters for Boxing
Alternate head hooks and body hooks — the fundamental level-change ripping pattern. This builds the coordination to shift between targets while maintaining power at both levels.
How To Do It
- 1Stand in fighting stance in front of the bag.
- 2Throw a lead hook to the head.
- 3Immediately throw a lead hook to the body.
- 4Alternate levels continuously for 60 seconds.
- 5Mix in rear hooks as well.
Sets
3
Reps
60s
Rest
30s
Pro Tips
- Bend your knees for body hooks — don't lean down.
- The head-to-body transition should be smooth and fast.
- Stay close to the bag — body hooks are inside punches.