10
Part List—Model No. GACR02
R1002A
1
1
Upper Frame
2
1
Lower Frame
3
1
Left Brace
4
1
Right Brace
5
1
Left Base
6
1
Right Base
7
1
Center Base
8
1
Bag Frame
9
1
Drum Section, Upper
10
1
Swivel Hook Mount
11
2
Large Plate
12
2
Small Plate
13
1
Adjustment Knob
14
4
50mm Square Plastic Cap
15
2
Large Plastic Cap
16
8
M10 x 15mm Screw
17
1
Eyebolt
18
5
M10 x 70mm Bolt
19
1
Rear Base
20
4
M10 x 65mm Bolt
21
17
M10 Washer
22
4
M10 x 35mm Carriage Bolt
23
17
M10 Nylon Locknut
24
6
M6 x 30mm Bolt
25
6
M6 Nylon Locknut
26
1
M10 x 95mm Bolt
27
2
M10 x 63mm Carriage Bolt
28
1
M10 Spring Washer
29
1
M8 Nylon Locknut
30
1
Swivel Hook
31
2
Small Plastic Cap
32
1
Drum Section, Lower
33
1
Swivel
*
2
Rubber Foot
*
1
User’s Manual
*Non-illustrated part.
Specifications are subject to change without notice.
Key No. Qty.
Description
Key No. Qty.
Description
When a person first stands in front of a punching bag,
technique is often ignored. The person hurls himself at
the bag, trying to give it everything he has—some-
times missing completely. Following are habits to
avoid:
Exaggerating movements in order to hit harder—
Always concentrate on clean, proper body mechanics
while practicing. Careless movements will not allow
you to hit harder; they will only increase the likelihood
of injury and keep you from landing punches effective-
ly. Do not focus only on hitting hard; hit properly and
power will come naturally.
Telegraphing your intentions—Avoid giving obvious
signals prior to throwing a punch. For example, do not
cock your fist back before throwing a punch.
Not protecting yourself at all times—Because the
punching bag is a large, defenseless target, it is easy
for you to develop bad habits. Remember to keep your
hands up and to protect yourself at all times. Move
into range, hit the bag, and then move out of range.
Imagine that the bag is an opponent trying to hit you.
Pushing the bag instead of hitting it—A common mis-
take when hitting a punching bag is following through
too deeply and pushing the bag rather than hitting it. A
punch accelerates from the time you start it until the
time your arm is fully extended. The farther your arm
moves, the faster and more powerful your punch will
be. Strike the bag at a point near full extension, pene-
trating the surface of the bag no more than a few inch-
es so that a popping sound is heard on impact.
Be
careful never to lock out or hyperextend your
joints upon impact or upon missing the bag.
Holding your breath—When people exert themselves,
they often hold their breath. However, doing this
reduces endurance by starving the body of oxygen
when it needs it the most. In addition, holding the
breath increases thoracic pressure and can cause
injuries. Exhale as you hit. This will prevent you from
holding your breath and will enhance your power
because you will be tensing your torso muscles.
