The Reasons I started using the heavy bag as a tai chi training tool
I have not had a regular tai chi push hands partner for a while, so I decided to set up a heavy bag. Obviously a lot of things you get from push hands training can’t be achieved on the heavy bag, especially sensitivity but I found there are a lot of benefits. Heavy bag training will improve striking power, posture and timing. There is nothing better for working on distancing and angles.
Some things to be aware of before using the heavy bag for tai chi training.
If a tai chi student starts heavy bag training before properly understanding tai chi body mechanics progress could be reversed. Boxing and kickboxing etc, generally use different body mechanics to tai chi. You don’t want to start to relying on these methods if you are a tai chi student, though they are tempting at first. As far as wrist and knuckle protection, it’s not a big deal. You can use MMA gloves if you like, after a while your wrists and knuckles get stronger and you won’t need them. Don’t wear heavy boxing gloves for bagwork if your a cma student.
Methods in using the heavy bag for Tai Chi training.
The seven stars and three points are a core concept in tai chi and xing yi that deal with the different striking weapons available. The three points are the hands, feet and head, sometimes they are referred to as the 5 points, it just depends on whether or not you count the hands and feet together. These are used for conventional punches and kicks, the head is important not only for striking, it also implies raising the bai hui point. The seven stars are everything else include the knees, elbows, shoulders. As the tai chi saying goes, everywhere becomes a hand.
Basic Example of Using 3 points striking in Tai Chi heavy bag workout
The three points I practice are mainly the 5 elements, step up parry punch and dan bien, as well as the bird forms from xing yi quan kung fu, which include a lot of punches. Practicing only the three points on a heavy bag will make you overly-reliant on upper body power and you can get stuck.
Using the 7 stars
The seven star methods make up the majority of attacks in tai chi chuan. The xing yi 12 shapes also use them a lot, especially the bear, tuo and tiger forms. You must carry this over to your heavy bag workout. Striking with the 7 stars you will not rely on upper body strength as the primary source of power.
You must use various tai chi footwork patterns when on the heavy bag, especially a pendulum in gong bu, da lu footwork is also good. You must use gong bu, natural step, and whatever methods you have in your specific style of tai chi to generate the power. Do not start training tai chi striking on the heavy bag until you understand the basic footwork, stances as well as the bows and hinges.
Messing about
Experiment with your forms, especially any partner sets. Some work better than others.
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