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Which one is better: shadow boxing or boxing with a heavy bag?

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Both are useful tools when used appropriately. If there is one to focus on it is definitely shadow boxing. The heavy bag is great for developing power and explosive endurance. read more

From my experience, shadow boxing is for working on speed and technique. “Shadow” boxing is also not truly boxing with your shadow. You just need a place to concentrate on what you're doing. Using your shadow on the wall , or better, a mirror, can help with visualization. read more

Shadow boxing is not part of martial arts training other than boxing. A heavy bag is just a tool, one of many. It is no more important than any other tool. Edit: A heavy bag does not teach you how you would throw in a real fight. The bag doesn't hit back. A real fight the person has the potential to hit back. read more

Shadow boxing you see exactly what you're doing and what corrections you need to make -- with the heavy bag you feel and hear what you're doing allowing to make improvements as well. Bag will help you more with power, shadowboxing helps you more with speed. read more

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Guide to Shadow Boxing
www.expertboxing.com