Wrap your hands and put on bag gloves before you start.

Stand about an arm's length from the bag in a staggered stance, lead foot forward and rear foot back (swap sides if you're left-handed), knees slightly bent and hands up guarding your chin.

Snap your lead hand straight out from your chin, keeping your elbow in, and rotate your fist so your palm faces the floor as you hit the bag.

Land with your first two knuckles and keep your rear hand glued to your chin.

Pull the punch back along the same straight line and return to your guard right away. Repeat for the target time or reps.