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Boxing

Double-End Bag Slip-and-Counter

The double-end bag slip-and-counter pairs a small dodge of the returning bag with a controlled punch. It trains defensive timing, accuracy, and coordination between your arms and trunk.

  • Intermediate
  • Compound
  • Moderate injury risk
  • Rest 45 sec

How to do it

  1. Take a staggered boxing stance within punching range, with your hands raised.
  2. Throw a light jab at the center of the bag.
  3. Return your jabbing hand to guard.
  4. Move your head just outside the returning bag’s path with a small knee bend and torso turn.
  5. Throw a controlled straight counter as the bag rebounds away from your head.
  6. Bring your punching hand back to guard.
  7. Return to your starting stance.

Form cues

  • Keep your eyes on the bag
  • Keep your chin tucked
  • Keep your opposite glove by your cheek
  • Keep your punching wrist straight

Common mistakes

  • Slipping too farKeep your head over your base of support rather than leaning beyond either foot.
  • Hitting too hardUse tapping punches to keep the rebound predictable enough to read.
  • Chasing the counterWait until the bag is within reach instead of lunging after it.

Safety

Mistimed slips can let the bag strike your face or put you in contact with a tensioned cord. Loose anchors or damaged cords can release under tension, while poorly aligned punches can strain your wrist.

  • Check both anchors, cord condition, connections, and bag inflation before starting.
  • Wear secure hand wraps and properly fitted training gloves.
  • Keep your head and hands clear of the cords throughout the slip.
  • Let the bag settle without grabbing it before stepping clear to make adjustments.

If head movement or punching causes neck, shoulder, or wrist pain, choose an unloaded version and seek advice from a physiotherapist before continuing.

Muscles worked

Front
Back

Primary muscles

  • Chest
  • Front Delts
  • Triceps

Secondary muscles

  • Calves
  • Forearms
  • Obliques
  • Serratus Anterior

Equipment

  • Boxing Training Gloves
  • Double-End Bag
  • Double-End Bag Anchor Set
  • Hand Wraps

Sets and reps

Sets
2–3
Target
6–10 reps
Rest
45 sec

Count one opening punch, slip, and counter sequence as one rep; end the set when you can no longer track the rebound reliably.

Variations

Easier

Harder