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Originally Posted by JAYBOZ
I recently bought a 100lb heavy bag and had been doing some moderate workouts. Before beginning I looked up some tips and workouts to use with the bag since the only exposure I'd had was just about 4 months of training last year. I'm aware then that the intent with the bag is not to beat the crap out of it as hard as you can or you can injur your hands etc.
With this in mind I went to work with 14oz gloves. After about a week and a half of using it pretty much every 2 days, my hands were a sore, and I was getting a decent amount of pain in the fronts of my shoulders. I'm aware that I may have some rotator cuff issues from other activities, but I really didn't expect all this from the workouts I was doing.
After taking a couple of weeks off, my hands are fine, and my shouders are decent. My question would be, can you give me some guidelines that'll help from re-injuring? One thing I was thinking is that hooks I was throwing may have caused possible existing injuries in my shoulders to become inflamed. I think my form is ok, but maybe this is part of it?
I'd appreciate any help so I can get back to it.
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Would you mind posting the workout regimen you were doing? How much time/rounds in each session, etc.
Also, are you using handwraps under your gloves?
One thing I know can increase shoulder pain is if you dont warm up properly. Ive started on the heavybag before and went to town, and half way through felt like i tore something in the back of my shoulder from throwing the left hook so hard. Part of the problem was that I didnt warm up on the speed bag/jumprope first.
Are you warming up with some exercises or speedbag before your heavybag workout? I think you hit the nail on the head when you said you dont have to try to beat the hell out of the bag so much as you want to really push yourself cardiovascularly, and use correct punching technique.
Also, do you get shoulder pain from any activities outside of working the heavybag?