Heavy Bag Elbow Cycle Drill
Quick Information
Category
Combat Sports
Difficulty
Intermediate
Equipment
Heavy Bag, Hand Wraps
Primary muscle group
Deltoids, Obliques, Gastrocnemius
Secondary muscle groups
Gluteals, Quadriceps, Latissimus Dorsi, Forearm Flexors
Movement pattern
Solo Skill Rehearsal
Training goal
Conditioning
Sport
Boxing, Muay Thai, MMA, Kickboxing, General Athletic Development
Overview
Purpose. Develop continuous close-range striking and condition the elbows and forearms progressively.
How it fits the system. The elbow conditioning drill of the Muay Thai material in the Combat Sports section. Related work in the library: Muay Thai Horizontal Elbow and Krav Maga Elbow Flow Combination.
Primary muscles
Deltoids, Obliques, Gastrocnemius
Secondary muscles
Gluteals, Quadriceps, Latissimus Dorsi, Forearm Flexors
Movement pattern
Solo Skill Rehearsal
Equipment
Heavy Bag, Hand Wraps
Difficulty
Intermediate
How to Perform
- Stand close to the bag, inside punching range, with the hands high.
- Deliver alternating horizontal elbows, keeping each hand close to your own shoulder.
- Add upward and downward elbows into the cycle, maintaining continuous contact.
- Keep the feet moving slightly rather than standing flat.
Coaching Cues
- “Point of the elbow, every time.”
- “Stay inside; do not drift back to punching range.”
- “Keep the feet alive.”
Common Mistakes
- Building force too quickly, which bruises the elbow and forces a layoff.
- Drifting back so the forearm lands instead of the elbow.
Progressions & Regressions
Progressions
Add knees between elbows, then add movement around the bag, then add clinch entries.
Regressions
Reduce force considerably and work two angles only.
When to Use It
When to use
Home training, warm-ups, technical maintenance and conditioning rounds.
When not to use
Any elbow pain or bruising, and never at high force without progressive conditioning.
Programming
3–5 rounds of 90 seconds to 2 minutes with 60 seconds rest.
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