Boxing
Double-End Bag Jab
The double-end bag jab is a straight lead-hand punch timed to a rebounding target. It trains accuracy, rhythm, and hand-eye coordination while practicing a quick return to guard.
- Intermediate
- Compound
- Moderate injury risk
- Rest 45 sec
How to do it
- Stand facing the bag with your lead foot forward, feet about shoulder-width apart, and knees slightly bent.
- Position yourself so your lead fist can reach the bag with your elbow still slightly bent.
- Raise your gloves to cheek height.
- Tap the bag's center with a straight lead-hand punch, timing contact near its resting position if it is moving.
- Pull your lead glove straight back to your cheek to finish the repetition.
Form cues
- Keep your wrist straight.
- Tuck your chin slightly.
- Exhale briefly with each punch.
- Keep your rear glove home.
Common mistakes
- Chasing the reboundLet a missed rebound pass rather than leaning or lunging after the bag.
- Punching too hardUse light contact so the rebound stays predictable enough to time.
- Flaring the elbowSend your elbow forward behind your fist instead of lifting it sideways.
Safety
Off-center contact can strain your wrist, especially when punching hard or fatigued. The rebounding bag can hit your face, and damaged cords or loose anchors can release under tension.
- Inspect both anchors, cords, and connections before training, following the equipment's tension and inflation instructions.
- Wear properly fitted hand wraps and boxing training gloves.
- End the set when fatigue makes your punches or balance difficult to control.
- Keep the rebound path clear; let the bag settle before stepping clear to make adjustments.
If you have hand, wrist, elbow, or shoulder pain, choose pain-free shadow jabs or seek advice from a physiotherapist before punching a bag.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Boxing Training Gloves
- Double-End Bag
- Double-End Bag Anchor Set
- Hand Wraps
Sets and reps
- Sets
- 2–3
- Target
- 12–20 reps
- Rest
- 45 sec
Count one jab followed by its return to guard as one repetition; prioritize clean timing over speed.