•• Intermediate Counter Training
Heavy Bag: Shell & Shoot
Why This Matters for Boxing
Applied Philly Shell on the heavy bag. Deflect imaginary straights with the shoulder roll, then counter with 2-3 combinations. This bridges the gap between mirror work and sparring.
How To Do It
- 1Stand at the bag in the Philly Shell position.
- 2Imagine an opponent throwing a straight.
- 3Roll your shoulder to deflect.
- 4Counter with a cross, then add a hook (2-3).
- 5Reset to Philly Shell and repeat.
Sets
3
Reps
90s
Rest
45s
Pro Tips
- The bag is your training partner — treat it like a person.
- After each counter, immediately return to the shell.
- This is where you combine defense and offense into one system.