Heavy Bag Teep Drill
Quick Information
Category
Combat Sports
Difficulty
Intermediate
Equipment
Heavy Bag
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 the hip extension and forward drive that make a teep genuinely disruptive rather than merely a range marker.
How it fits the system. The teep power drill of the Muay Thai material in the Combat Sports section. Related work in the library: Muay Thai Teep and Muay Thai Heavy Bag Kick Drill.
Primary muscles
Deltoids, Obliques, Gastrocnemius
Secondary muscles
Gluteals, Quadriceps, Latissimus Dorsi, Forearm Flexors
Movement pattern
Solo Skill Rehearsal
Equipment
Heavy Bag
Difficulty
Intermediate
How to Perform
- Stand at a range where the teep reaches the middle of the bag with the hip fully extended.
- Drive the teep into the bag, aiming to move the bag away rather than simply touching it.
- Retract the leg fully and reset the stance between each repetition.
- Alternate lead and rear leg teeps across the round.
Coaching Cues
- “Move the bag, do not touch it.”
- “Knee up first, then drive the hip.”
- “Reset the stance every time.”
Common Mistakes
- Pushing with a straight leg from the floor, which produces no force.
- Standing too close, so the kick lands before the hip can extend.
Progressions & Regressions
Progressions
Increase distance, then add a step-in teep, then add a jumping teep.
Regressions
Use a kick shield held by a partner and work the mechanics slowly.
When to Use It
When to use
Home training, warm-ups, technical maintenance and conditioning rounds.
When not to use
When the pattern is unknown, because solo practice consolidates whatever is repeated.
Programming
3–5 rounds of 2–3 minutes, 15–30 teeps per round.
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