“Muay Thai Gloves for Bag work” Photos by Hala Cherradi
Heavy bag work is one of the most important aspects of many martial arts training, including Muay Thai. While it is certainly not the one-size-fits-all solution to training Muay Thai, it is an invaluable tool to improve offensive skills -if properly utilized.
However, there are possible risks of injury involved due to the impact and hardness of heavy bags. It is thus important to exercise due diligence and take precautionary steps to avoid injuries, such as hand-wrapping and using gloves with proper protection.
The best Muay Thai Boxing Gloves for bag work should ideally have adequate padding for impact absorption to protect knuckles and hands; as well as sufficient wrist support. I would advise beginners to start with at least 14oz gloves for that additional padding.
In a hurry? Take a quick look at my top 5 picks of the best Muay Thai gloves for bag work:
Preview
Editor's pick 
Fan pick
Budget option
Model
Twins Special Air Flow
Fairtex BGV9
Top King
Hayabusa T3
Title Pro Style
Rating
Price
Price not available
$99.99
Price not available
$159.00
$44.99
Details
Editor's pick
Preview
Model
Twins Special Air Flow
Rating
Prime
-
Price
Price not available
Details
Preview
Model
Top King
Rating
Prime
-
Price
Price not available
Details
Budget option
Preview
Model
Title Pro Style
Rating
Prime
-
Price
$44.99
Details
Benefits of training with heavy bag
There is a plethora of benefits from training with heavy bags. Here are some reasons why bag work is a staple on all fighters’ training program:
Sharpen Techniques
We have all been there before. A badly executed kick can result in a lot of agony for the shin bone, or top of the foot. So can a poor punching form wreck your hand and wrist.
Maybe you are not turning your hips enough when you kick; or maybe you are not keeping your wrist and forearm straight when you punch.
The solidity of heavy bags will force you to work on perfecting your techniques and form by giving you instant feedback. Regular, intense training on the bag will sharpen your form that will follow you through sparring and actual fights.
Increase Striking Power
Bag work is a great way to work on your striking power. Repeatedly punching and receiving the impact from the heavy bag aids in the strengthening of a wide range of muscle groups.
At the same time, regular bag work can increase bone density and strengthen muscles and tendons in your hands, wrists and forearms, allowing you to withstand the impact of your punches and gradually throwing more powerful punches.
The same goes with your kicks as your shin gets conditioned. Also, as you refine your techniques, understanding the importance of twisting your hips, pivoting with the toes and ball and swinging your leg like a baseball bat: you will be able to throw harder and faster kicks.
Improve Stamina
Go 3 rounds of non-stop 3-minute intense striking on the heavy bag and you will see why bag work is one of the best and direct ways to train your fight stamina.
Sure, you can take it slow and chat with your mate beside you while you throw half-assed punches. But if you want to improve your endurance, you should go all out like your life depends on it.
You may not last more than 1 round at first. But as you keep pushing your boundaries, things will get easier and you will last longer than you did before.
Improve Coordination
As you incorporate movement into your bag workout, -and not just standing stationery- you will improve coordination and balance. This is accomplished as you need to work on stability with each kick and punch especially when the bag swings back at you.
Knowing when to kick and punch with a swinging heavy bag will test your coordination and technique as striking at the wrong moment can be a painful experience.
Combos
Heavy bag doesn’t only train your strength, power and endurance. Like shadow boxing, bag work trains you to be a thinking fighter. It trains your brain as much as your muscles. Instead of the usual 1-2 punches, get creative and try out as many combinations as your mind can conjure. The idea is to build up your arsenal of trickeries so as to be as unpredictable as possible.
Stress Relief
We all have our down days when we feel crushed and defeated, because life isn’t always easy. If you had a particularly difficult day at work or home, unleash your fury, anger, frustration and any negativity you are carrying onto the bag.
The heavy bag will take your beating without retaliating. And feel your heart getting lighter, as your low spirits dissolve with every punch and every kick.
How to prevent boxing (hand) injuries
The hand is made up of many tiny bones and soft tissues and this makes them prone to injuries if not adequately protected.
It is common for beginners to experience knuckle bruises but the good news is that they will harden up fairly quickly. However, joint sprains, finger/hand fractures and wrist injuries are more serious conditions that result from inadequate protection or poor techniques.
Here are some ways to prevent hand injuries from punching bags:
Stretching Exercises
Do not underestimate those subtle wrist stretches that you perform at warm-up. Proper and regular wrist stretching will improve their flexibility. Boxing with inflexible wrists increases the risk of wrist ligament tear. So be sure to do your wrist stretches diligently.
Work on Your Techniques
Many people start out over-enthusiastically especially when it comes to unleashing their fury at the heavy bag. It feels good as a way of destressing but the aftermath can cause you some physical stress instead.
Start with light punches and then slowly build up your speed and power. Make a fist firmly and land your punches correctly with maximum contact on your first two knuckles.
Also make sure your wrists and forearms are straight/aligned and not bending at awkward angles.
Strengthening exercises
A stronger wrist is vital not only for more powerful punches, but also for withstanding the impacts of your punches. You can promote wrist strength by performing exercises such as knuckle push-ups, wrist curls, and wrist grips.
Besides wrists, working on strengthening the forearms will also help to minimize wrist injuries
Hand Wraps
Hand wraps are not optional, they are mandatory! Certainly so if you want to avoid any hand or wrist mishap. Hand wraps are worn to hold and compress your knuckles, wrists, tiny bones and the soft tissue, keeping them in place and lessening the impact of your punches on them.
Muay Thai Gloves for bag work
You need gloves with good shock absorption qualities and proper wrist support. This is especially recommended if you are just starting out but is as valuable for experienced fighters.
Using gloves with appropriate protection will go a long way in minimizing hand and wrist injuries given the high impact nature of Muay Thai, preventing any unnecessary, premature retirement from the sport.
Best Muay Thai Gloves for Bag Work
The first thing when it comes to buying gloves is to choose the right weight. Punching gloves sizing are measured in terms of weight and run from 8oz to 20oz.
Generally speaking, heavier gloves equate to more padding which offers better overall hand protection so you can see how this is important when it comes to bag work. Heavier gloves will slow you down but they will lessen the impact of your punches and decrease the risk of injuries.
Additionally, they are good for conditioning and building arm strength. For added protection, here is a recommended general guide for sizes based on body weight:
| Body Weight | Recommended Gloves Size |
| 100lbs & below | 8oz – 10oz |
| 100lbs – 125lbs | 8oz – 12oz |
| 125lbs – 150lbs | 10oz – 14oz |
| 150lbs – 180lbs | 10oz – 14oz |
| 180lbs & above | 12oz – 16oz |
For the best in hand and wrist protection, here’s a list of our top recommendations to get you started: