8
How to Use the Corner Boxing Rack
HOW TO ADJUST THE CORNER BOXING RACK
To adjust the height of the CORNER BOXING RACK,
first remove the adjustment knob. Next, raise the drum
and the bag frame and slide the bag frame off the pins
on the upper frame. Raise or lower the bag frame to
the desired height, and slide the bag frame onto the
desired pins on the upper frame. Then, reattach and
tighten the adjustment knob.
HOW TO ATTACH A SPEED BAG OR A PUNCHING
BAG
Slide your speed
bag or punching
bag securely onto
the swivel hook
(see the drawing
above). If there is
a bungee on the
bottom of your
punching bag,
attach it to the
eyebolt on the
CORNER BOXING RACK.
PROTECTING YOUR HANDS
When using a speed bag or a punching bag, protect
your hands with a good pair of boxing gloves or bag
gloves. Do not skimp—purchase the best you can
afford. It is not worth saving a few dollars and ending
up with an injury. A pair of 16-ounce boxing gloves is
recommended. The additional padding will protect your
hands and will reduce the trauma to your wrist, elbow,
and shoulder joints. For added protection, some peo-
ple wrap their hands with cotton wraps like those used
by boxers. Other people feel that if they need to wrap
their hands, they are hitting too hard.
HOW TO USE A SPEED BAG
Among the best equipment for developing speed, accu-
racy, and timing is the time-tested speed bag. However,
learning to use a speed bag requires practice and
patience.
To use a speed bag, stand with your feet parallel to
each other at a comfortable distance apart. Start by hit-
ting the bag with one hand. A backhand punch is rec-
ommended (the backhand punch is applied with the
meaty part of the hand between the wrist and the base
of the little finger). Make sure to hit the bag straight.
One of the most valuable features of the bag is that it
forces you to hit it directly and crisply so that it returns
to you. After you strike the bag, let it hit the far side of
the drum, then let it hit the near side of the drum, and
then hit it again when it is halfway back to the far side
of the drum. Try to keep your body still, with your strik-
ing hand making smaller and smaller circles after each
strike. If desired, use both hands to punch the bag the
first few times you use it.
For an alternate rhythm, strike the speed bag, allow it
to hit the drum three times, and then strike it again as it
comes off the far side of the drum. From there, work up
to striking the bag every time it hits the drum. Once you
have established a steady rhythm, increase your pace.
When you can comfortably maintain a faster pace, start
switching rhythms. For example, strike the speed bag
three times with your left hand and then once with your
right hand. As you become more skillful at switching
rhythms, you will find your body moving with the
rhythms.
Remember to keep your hands up. You cannot hit the
speed bag if you punch from your hips because you
cannot react quickly enough. In addition, you will not be
able to protect your face from the oncoming bag.
Drum
Pins
Bag Frame
Swivel Hook
Adjustment Knob
WARNING:
Before beginning any
exercise program, consult your physician. This
is especially important for persons over the
age of 35 or persons with pre-existing health
problems. ICON assumes no responsibility for
personal injury or property damage sustained
by or through the use of this product.
Attach
bungee
here
