punchbag Vs weights

"john Smith" <[email hidden]> wrote in news:WYZ5e.16050$il.5356@newsfe5-
win.ntli.net:

Quoted message said:

Hello,

Please forgive my ignorance if I sound like a newbie, I am !!

I have recently bought a punch bag as a way of getting fit, (mid life
crisis, I am not a boxer nor martial arts person).

When I do 15 minutes punching the bag, after a lousy day at work, I feel
that I have done a better work out

than say 1 hour in the Gym

My question is. If I did nothing but punching a bag.

1) Would I gain muscle bulk (my shoulders and arms ache at the end)
2) Would I gain definition (I guess i would as it appears I am also

doing a

Quoted message said:

cardio vascular work out)
3) Could I hurt myself.

I appreciate that all all round program is better, i.e. do weights, run
etc........But I have a very low attention threshold for weights

and I would not like to run round my neighbourhood.

Thanks in advance

Kinda limited as a workout. What are you doing when you spend an hour in
the gym? Have you tried free weights? I think they're more fun than
machines.

Hugh

--
Experience keeps a dear school, but fools will attend no other.

john Smith said:

Hello,

Please forgive my ignorance if I sound like a newbie, I am !!

I have recently bought a punch bag as a way of getting fit, (mid life
crisis, I am not a boxer nor martial arts person).

When I do 15 minutes punching the bag, after a lousy day at work, I
feel that I have done a better work out

than say 1 hour in the Gym

My question is. If I did nothing but punching a bag.

1) Would I gain muscle bulk (my shoulders and arms ache at the end)

Yes, so some degree.

Quoted message said:

2) Would I gain definition (I guess i would as it appears I am also
doing a cardio vascular work out)

Definition comes with lower body fat, not bigger muscles. So, burning more
calories than you eat will produce that.

Quoted message said:

3) Could I hurt myself.

There is always that posibility. Go to a sporting goods store and buy hand
wraps. They're cotton and are only about $5. You wear them under your bag
gloves. Be sure to wrap not just your hands, but also your wrists. Your
wrists are the most likely place for injury, and the wraps really help
there.

Quoted message said:

I appreciate that all all round program is better, i.e. do weights,
run etc........But I have a very low attention threshold for weights

and I would not like to run round my neighbourhood.

Then use the treadmill at the gym.

I'm with Hugh...free weights are more interesting than machines. And as you
begin to see results with weights, I think your interest for them will
increase. Do your weights first, then treadmill.

Good luck and I hope you stay with it.
--
-Larry

So to answer your question, what you're doing would help, better yet do
that as well as something else to get your heart pumping, for cardio,
and add something else like calithenics.

You could hurt your wrists from the punching bag, so it would be
helpful to warm up, get more cushioning for the gloves if possible, and
to do this after you're warmed up from other exercises done before.

If you're going to do dance classes or frisbee, both good choices, i'd
say 4 days a week for maintenance, 6 days a week to lose weight if
coupled with a good diet.

The argument about stabilizer muscles used with free weights doesn't
hold water, IMO. It's useful, but stabilizer muscles are used with
cable machines or a Bowflex as well, and sometimes those machines have
advantages over free weights in that they use stabilizer muscles AND
maintain constant tension that free weights sometimes don't provide.

As far as machines not providing stabilizer muscle stimulation, IMO
this isn't vital-if the muscle's overloaded on a machine it will become
bigger and stronger, which is why football coaches love machines for
strength and power work.

If you're going to do dance classes or frisbee, both good choices, i'd
say 4 days a week for maintenance, 6 days a week to lose weight if
coupled with a good diet.

The argument about stabilizer muscles used with free weights doesn't
hold water, IMO. It's useful, but stabilizer muscles are used with
cable machines or a Bowflex as well, and sometimes those machines have
advantages over free weights in that they use stabilizer muscles AND
maintain constant tension that free weights sometimes don't provide.

As far as machines not providing stabilizer muscle stimulation, IMO
this isn't vital-if the muscle's overloaded on a machine it will become
bigger and stronger, which is why football coaches love machines for
strength and power work.

Each muscle should only be worked 3 times a week, on non-consecutive
days. Either do all the muscles Monday/Wed./Fri or try a split of
muscles divided into day 1 and day 2, followed by a rest day, then
repeating the cycle, while doing cardio 4-6 times a week.

On 2005-04-09, john Smith penned:

Quoted message said:

Hello,

Please forgive my ignorance if I sound like a newbie, I am !!

I have recently bought a punch bag as a way of getting fit, (mid
life crisis, I am not a boxer nor martial arts person).

Just caught this post ...

As someone who *is* a martial arts person, I strongly recommend that
you take some lessons in punching before going nuts on the bag. Later
on, I read someone recommending hand wraps to protect your wrists.
This will work to some extent, but better is to learn proper form and
not punch in such a way as to damage your wrists in the first place.

I don't know what exactly you're doing to the bag, but I'll also
mention that for maximum benefit (whether you define that in terms of
the strongest punch or the best workout), you should be using your
whole body; not just your arms but also your shoulders and hips.

Quoted message said:

1) Would I gain muscle bulk (my shoulders and arms ache at the end)
2) Would I gain definition (I guess i would as it appears I am also
doing a cardio vascular work out) 3) Could I hurt myself.

Well, I'm female and have plenty of body fat, so it's hard to see
definition, but after a few months of punching bags one or two times
a week, I can see that my shoulder muscles exist when I stretch my
arms out; same with flexing my biceps. Before the punching, I would
flex and see no response in my arms.

You definitely can hurt yourself, specifically your wrists. Obviously
you can also tear skin off of your hands, but eventually your hands
will toughen up and that won't be an issue. I'd be more worried about
your wrists, and possibly your knuckles if you're using really bad
form.

Quoted message said:

I appreciate that all all round program is better, i.e. do weights,
run etc........But I have a very low attention threshold for weights

and I would not like to run round my neighbourhood.

You say you're not a martial arts person ... any particular reason
you'd object to trying a martial arts class? As long as you're
working on the bag, you might as well learn a wider variety of
techniques for your hands, and how to kick properly, too. You can
work out your whole body and possibly keep yourself from getting bored
by using a variety of techniques. And you'd learn proper punching
technique.

Once you have proper form, one option is to use weights and punches
together. We did this last week, and I was in agony from little baby
two-pound weights. Just two pounds, but man, try doing jab punches as
fast as you can for a minute with just two pounds in your fist ...
youch!

--
monique

Monique Y. Mudama said:

On 2005-04-09, john Smith penned:

Quoted message said:

Hello,

Please forgive my ignorance if I sound like a newbie, I am !!

I have recently bought a punch bag as a way of getting fit, (mid
life crisis, I am not a boxer nor martial arts person).

Just caught this post ...

As someone who *is* a martial arts person, I strongly recommend that
you take some lessons in punching before going nuts on the bag. Later
on, I read someone recommending hand wraps to protect your wrists.
This will work to some extent, but better is to learn proper form and
not punch in such a way as to damage your wrists in the first place.

No, better to use hand wraps and bag gloves. Form will / can come later.

Quoted message said:

I don't know what exactly you're doing to the bag, but I'll also
mention that for maximum benefit (whether you define that in terms of
the strongest punch or the best workout), you should be using your
whole body; not just your arms but also your shoulders and hips.

Quoted message said:

1) Would I gain muscle bulk (my shoulders and arms ache at the end)
2) Would I gain definition (I guess i would as it appears I am also
doing a cardio vascular work out) 3) Could I hurt myself.

Well, I'm female and have plenty of body fat, so it's hard to see
definition, but after a few months of punching bags one or two times
a week, I can see that my shoulder muscles exist when I stretch my
arms out; same with flexing my biceps. Before the punching, I would
flex and see no response in my arms.

I hope you stay with it...longer than the two months of expertise your are
exhibiting.

Quoted message said:

You definitely can hurt yourself, specifically your wrists.

No, not if you use hand wraps and bag gloves.

Quoted message said:

Obviously
you can also tear skin off of your hands, but eventually your hands
will toughen up and that won't be an issue. I'd be more worried about
your wrists, and possibly your knuckles if you're using really bad
form.

This isn't an issue if you use...say it with me...HAND WRAPS AND BAG GLOVES.

Quoted message said:

Quoted message said:

I appreciate that all all round program is better, i.e. do weights,
run etc........But I have a very low attention threshold for weights

and I would not like to run round my neighbourhood.

You say you're not a martial arts person ... any particular reason
you'd object to trying a martial arts class? As long as you're
working on the bag, you might as well learn a wider variety of
techniques for your hands, and how to kick properly, too. You can
work out your whole body and possibly keep yourself from getting bored
by using a variety of techniques. And you'd learn proper punching
technique.

This isn't bad advice. Proper training is always good.

Quoted message said:

Once you have proper form, one option is to use weights and punches
together. We did this last week, and I was in agony from little baby
two-pound weights. Just two pounds, but man, try doing jab punches as
fast as you can for a minute with just two pounds in your fist ...
youch!

Now, this is stupid advice. This would be great advice if the object of
your training is to injure yourself. But maybe you feel it will help you
get your yellow belt.

Has mfw really decended to this type of training advice? Come on guys,
where is the quality training advice? Why don't more people challenge stuff
like this? No wonder people are leaving...
--
-Larry

Larry Hodges said:

Has mfw really decended to this type of training advice? Come on guys,
where is the quality training advice? Why don't more people challenge stuff
like this?

Because I figured you would. I already explained to her the anatomy
of spinal flexors and extensors, and the proper exercises for
developing them.
--

JMW
http://www.rustyiron.net

JMW said:

Larry Hodges said:

Has mfw really decended to this type of training advice? Come on guys,
where is the quality training advice? Why don't more people challenge stuff
like this?

Because I figured you would.

Yeah! Right!!

Quoted message said:

I already explained to her the anatomy
of spinal flexors and extensors, and the proper exercises for
developing them.

That should help when someone is squaring up to a heavy bag.

As I tell you often, a picture is worth a thousand words.

A graphic explanation of how to adopt stance and distribute weight
evenly over the balls of both feet, how to effect a defensive
position, how to move without losing balance, how to hit with the
knuckle part of the glove, how to duck, bob and weave, how to break
ground to both right and left, how to hit from the floor and not just
with the arms, what the various punches are and when to use them, how
to protect the hands and how to hit the bag properly, is much more use
than waxing lyrical about the "spinal flexors"!!

Explaining the technical details of the muscles used in an exercise to
someone who wants to get stuck in, is about as much use as [censored] on a
boar!!

Have a great Sunday old lad - you know I will!! ;o)

"Larry Hodges" <[email hidden]> wrote

Quoted message said:

Has mfw really decended to this type of training advice? Come on guys,
where is the quality training advice? Why don't more people challenge
stuff like this? No wonder people are leaving...

It may come as a great shock to you Larry, but your good troll friends
create an atmosphere for this sort of thing to flourish in. It is what they
want. Challenging crappy training advice is exactly the sort of thing that
the david-chucky symbiote objects to. It is why they don't like me.
Something about me being cruel.

After all, what would you expect from expertise-phobic trolls.

On 2005-04-17, Larry Hodges penned:

Quoted message said:

Monique Y. Mudama said:

As someone who *is* a martial arts person, I strongly recommend
that you take some lessons in punching before going nuts on the
bag. Later on, I read someone recommending hand wraps to protect
your wrists. This will work to some extent, but better is to learn
proper form and not punch in such a way as to damage your wrists in
the first place.

No, better to use hand wraps and bag gloves. Form will / can come
later.

Perfect practice makes perfect. Imperfect practice doesn't do jack.

Quoted message said:

Quoted message said:

Well, I'm female and have plenty of body fat, so it's hard to see
definition, but after a few months of punching bags one or two
times a week, I can see that my shoulder muscles exist when I
stretch my arms out; same with flexing my biceps. Before the
punching, I would flex and see no response in my arms.

I hope you stay with it...longer than the two months of expertise
your are exhibiting.

Bad assumption. I started training in (thinks back) ... woulda been
about 1993. I had a wrist injury and had to lay off of just about
everything for a while, hence the starting from zero bit.

Quoted message said:

Quoted message said:

You definitely can hurt yourself, specifically your wrists.

No, not if you use hand wraps and bag gloves.

Maybe bag gloves; I've never used them. Hand wraps can only do so
much. They stretch as you work out, so they're not as securely
fastened at the end as at the beginning.

I guess my problem is, I don't see the point in doing martial
arts-inspired moves without learning to do them correctly. Wear all
these doohickies to keep yourself from bending your wrist, and when
you maybe actually have to punch someone, you're not going to be able
to do it properly.

Quoted message said:

Quoted message said:

Obviously you can also tear skin off of your hands, but eventually
your hands will toughen up and that won't be an issue. I'd be more
worried about your wrists, and possibly your knuckles if you're
using really bad form.

This isn't an issue if you use...say it with me...HAND WRAPS AND BAG
GLOVES.

YOU ARE WELCOME TO WEAR THEM IF YOU WANT TO.

Quoted message said:

Quoted message said:

You say you're not a martial arts person ... any particular reason
you'd object to trying a martial arts class? As long as you're
working on the bag, you might as well learn a wider variety of
techniques for your hands, and how to kick properly, too. You can
work out your whole body and possibly keep yourself from getting
bored by using a variety of techniques. And you'd learn proper
punching technique.

This isn't bad advice. Proper training is always good.

Quoted message said:

Once you have proper form, one option is to use weights and punches
together. We did this last week, and I was in agony from little
baby two-pound weights. Just two pounds, but man, try doing jab
punches as fast as you can for a minute with just two pounds in
your fist ... youch!

Now, this is stupid advice. This would be great advice if the
object of your training is to injure yourself. But maybe you feel
it will help you get your yellow belt.

Well, that would be quite a demotion.

Care to explain why a person *using proper form* is likely to injure
themselves this way? I've only ever done it once, but it seemed like
a good exercise. Instead I could do hundreds of ladder punches, it's
true.

Quoted message said:

Has mfw really decended to this type of training advice? Come on
guys, where is the quality training advice? Why don't more people
challenge stuff like this? No wonder people are leaving...

This is your sig, right?

--
monique

On 2005-04-17, JMW penned:

Quoted message said:

Larry Hodges said:

Has mfw really decended to this type of training advice? Come on
guys, where is the quality training advice? Why don't more people
challenge stuff like this?

Because I figured you would. I already explained to her the anatomy
of spinal flexors and extensors, and the proper exercises for
developing them.

Does that help the OP learn how to punch without bending his wrists?

--
monique

On 2005-04-17, Monique Y. Mudama penned:

Quoted message said:

Bad assumption. I started training in (thinks back) ... woulda been
about 1993. I had a wrist injury and had to lay off of just about
everything for a while, hence the starting from zero bit.

Given the discussion, I'd best point out that the wrist injury was
from mountain biking, not martial arts.

--
monique

Monique Y. Mudama said:

On 2005-04-17, JMW penned:

Quoted message said:

Larry Hodges said:

Has mfw really decended to this type of training advice? Come on
guys, where is the quality training advice? Why don't more people
challenge stuff like this?

Because I figured you would. I already explained to her the anatomy
of spinal flexors and extensors, and the proper exercises for
developing them.

Does that help the OP learn how to punch without bending his wrists?

I guess it doesn't help any more than telling him to use "good form,"
which might prevent a torsion injury of the wrist joint but won't do
[censored] for the direct shock to his carpals and metacarpals. Only a
good, tight hand wrap, padded with decent bag gloves, will do that...

.... like Larry said.
--

JMW
http://www.rustyiron.net

On 2005-04-17, JMW penned:

Quoted message said:

Monique Y. Mudama said:

Does that help the OP learn how to punch without bending his wrists?

I guess it doesn't help any more than telling him to use "good
form," which might prevent a torsion injury of the wrist joint but
won't do [censored] for the direct shock to his carpals and metacarpals.
Only a good, tight hand wrap, padded with decent bag gloves, will do
that...

... like Larry said.

Okay, I'm trying to find hits on google, and I'm not finding any
strong connection between punching and carpal injuries; could you help
me out with some links?

If you're right, you're right; I've never had problems with my wrists
due to punching without a glove, and I've never heard of such a thing
among my instructors and classmates, either. The only reasons I've ever
heard for using wraps/gloves are bending your wrist and getting blood on
their equipment. That doesn't mean it can't happen. Quite possibly,
I'm not punching hard enough or often enough to cause the sort of shock
you're describing? I've always had stronger leg techniques than hand
techniques. Or maybe it depends on how firm the punching surface is.

Do you also wrap your feet and knees for kicks, or is that a different
matter? Seems to me that my ankles and knees would absorb a lot more
punishment than do my wrists.

On a gut level, I have trouble believing that you can learn to punch
properly with bare hands if you're always punching with wraps and
gloves. Maybe I'm wrong. But regardless, this is a NG about fitness,
not effective martial arts, so maybe it doesn't matter in this
context.

--
monique

Monique Y. Mudama said:

On 2005-04-17, JMW penned:

Quoted message said:

Monique Y. Mudama said:

Does that help the OP learn how to punch without bending his wrists?

I guess it doesn't help any more than telling him to use "good
form," which might prevent a torsion injury of the wrist joint but
won't do [censored] for the direct shock to his carpals and metacarpals.
Only a good, tight hand wrap, padded with decent bag gloves, will do
that...

... like Larry said.

Okay, I'm trying to find hits on google, and I'm not finding any
strong connection between punching and carpal injuries; could you help
me out with some links?

If you're right, you're right; I've never had problems with my wrists
due to punching without a glove, and I've never heard of such a thing
among my instructors and classmates, either. The only reasons I've ever
heard for using wraps/gloves are bending your wrist and getting blood on
their equipment. That doesn't mean it can't happen. Quite possibly,
I'm not punching hard enough or often enough to cause the sort of shock
you're describing? I've always had stronger leg techniques than hand
techniques. Or maybe it depends on how firm the punching surface is.

Do you also wrap your feet and knees for kicks, or is that a different
matter? Seems to me that my ankles and knees would absorb a lot more
punishment than do my wrists.

On a gut level, I have trouble believing that you can learn to punch
properly with bare hands if you're always punching with wraps and
gloves. Maybe I'm wrong. But regardless, this is a NG about fitness,
not effective martial arts, so maybe it doesn't matter in this
context.

Any boxer who sustains carpal injuries while addressing a training
bag, would be seriously disadvantaged when punching an opponent in
competition. The target then is irregular, moving and considerably
less forgiving.

Such a person may well be advised to take up Croquet, or revert to
slapping (which of course is against he rules)!! ;o)

Once again John Williams attempts [censored] to compensate for his lack
of practical knowledge.

Now thumbs are a different matter and seriously need looking after.

Monique Y. Mudama said:

JMW penned:

Quoted message said:

Monique Y. Mudama said:

Does that help the OP learn how to punch without bending his wrists?

I guess it doesn't help any more than telling him to use "good
form," which might prevent a torsion injury of the wrist joint but
won't do [censored] for the direct shock to his carpals and metacarpals.
Only a good, tight hand wrap, padded with decent bag gloves, will do
that...

... like Larry said.

Okay, I'm trying to find hits on google, and I'm not finding any
strong connection between punching and carpal injuries; could you help
me out with some links?

Advice for "Heavy Bag Hitting" from http://www.rossboxing.com

"Learn how to wrap your hands. Get a good pair of well-padded bag
gloves."

And the following from http://www.ringside.com

"Good hand wraps should always be worn when hitting a heavy bag,
double end bag or speed bag. They not only help protect the fist and
knuckles from injury, but also help provide additional support for the
wrist and prevent painful sprains."
--

JMW
http://www.rustyiron.net

On 2005-04-17, JMW penned:

Quoted message said:

Monique Y. Mudama said:

Okay, I'm trying to find hits on google, and I'm not finding any
strong connection between punching and carpal injuries; could you
help me out with some links?

Thank you for the links. Though they don't specifically refer to
carpal injuries, they're certainly interesting.

Quoted message said:

Advice for "Heavy Bag Hitting" from http://www.rossboxing.com

"Learn how to wrap your hands. Get a good pair of well-padded bag
gloves."

It does say that, without giving any reasons. You could potentially
argue that he's backing it up when he says, " Like other forms of
intense exercise, heavy bag work stresses your joints, bones and
muscles. It is especially tests the resilience of your connective
tissues, your tendons and ligaments. So, avoid over-training. Allow
plenty of time for recovery between bag sessions." I can't disagree
with that advice.

Interestingly enough, though, when he talks about safety, before he
mentions wraps, he says, " Your number one priority has to be SAFETY.
Find a good coach or certified trainer with the appropriate
experience. Make sure the coach or trainer you choose emphasizes the
importance of proper technique and appropriate body mechanics." Then
later, he says, " Study proper body mechanics with your coach or
trainer. Repetition is the key to success in learning proper
technique. Be patient with yourself. Build up slowly." Then later, he
says, " Again, concentrate on skill and proper mechanics. Power comes
from speed and speed comes from smooth technique. So, work on your
form and build up your intensity gradually." Seems like I was right
about proper form, at least. Buying yourself a bag and wailing on it
from day one isn't the best plan.

Anyhoo, I'm curious enough about this that I've just emailed the author.
Maybe he'll answer. He's talking about boxing, though. Aren't wraps
and gloves standard equipment for boxers? I'm trying to find an article
on why boxers wear gloves, but I can't find one. Pretty sure that in
the asian tradition, people have been throwing punches without gloves
for years. I wonder if it's a difference in technique.

Quoted message said:

And the following from http://www.ringside.com

"Good hand wraps should always be worn when hitting a heavy bag,
double end bag or speed bag. They not only help protect the fist and
knuckles from injury, but also help provide additional support for
the wrist and prevent painful sprains."

Again a boxing link ... but I certainly don't disagree with this.
Wraps keep you from injuring yourself through your own bad form.
When your hands and wrists are bare, you'd best have good form, or
yes, you'll sprain your wrist. If it hurts, you're doing it wrong.
If you're more interested in blowing off some steam than in doing it
right, perhaps that's okay.

This is no different from any other type of hand strike or kick. If you
punch wrong, you'll break a pinky knuckle. If you kick the target with
the wrong part of your foot, you'll sprain your ankle or toe. If you
block poorly, you will break your arm. I don't need a heavy bag to
practice kicking and hitting hard; I use it to show me the weaknesses in
my own technique. First, though, I had to pay my dues, punching and
kicking the air, then using targets with more give. By the time I was
hitting any sort of bag, I already had some idea of proper technique.

--
monique

Ask smart questions, get good answers:
http://www.catb.org/~esr/faqs/smart-questions.html

Monique Y. Mudama said:

On 2005-04-17, JMW penned:

Quoted message said:

Advice for "Heavy Bag Hitting" from http://www.rossboxing.com

"Learn how to wrap your hands. Get a good pair of well-padded bag
gloves."

[snip]

Anyhoo, I'm curious enough about this that I've just emailed the

author.

Quoted message said:

Maybe he'll answer. He's talking about boxing, though. Aren't wraps
and gloves standard equipment for boxers? I'm trying to find an

article

Quoted message said:

on why boxers wear gloves, but I can't find one. Pretty sure that in
the asian tradition, people have been throwing punches without gloves
for years. I wonder if it's a difference in technique.

And in the "Asian traditions," kata and light-contact point-fighting is
pretty standard. In the few Asian arts that stress full-contact
fighting, what do they do? Take a look at the hands of the guys who
compete in Muay Thai:

http://le.serpent.9online.fr/MuayThai/

Quoted message said:

Quoted message said:

And the following from http://www.ringside.com

"Good hand wraps should always be worn when hitting a heavy bag,
double end bag or speed bag. They not only help protect the fist

and

Quoted message said:

Quoted message said:

knuckles from injury, but also help provide additional support for
the wrist and prevent painful sprains."

Again a boxing link ... but I certainly don't disagree with this.
Wraps keep you from injuring yourself through your own bad form.
When your hands and wrists are bare, you'd best have good form, or
yes, you'll sprain your wrist. If it hurts, you're doing it wrong.
If you're more interested in blowing off some steam than in doing it
right, perhaps that's okay.

Maybe you just don't hit hard enough for it to make a difference,
Monique. Some of us do.

Quoted message said:

This is no different from any other type of hand strike or kick. If

you

Quoted message said:

punch wrong, you'll break a pinky knuckle. If you kick the target

with

Quoted message said:

the wrong part of your foot, you'll sprain your ankle or toe. If you
block poorly, you will break your arm. I don't need a heavy bag to
practice kicking and hitting hard; I use it to show me the weaknesses

in

Quoted message said:

my own technique. First, though, I had to pay my dues, punching and
kicking the air, then using targets with more give. By the time I

was

Quoted message said:

hitting any sort of bag, I already had some idea of proper technique.

Kata is far, far removed from full-contact kumite, Monique. The way
you talk about this certainly justifies Larry's "yellow belt" comment.

As to the heavy bag training, just think about it. You will strike the
heavy bag many, many more times, and in most cases, much harder, than
you will ever strike an opponent. If in the first minute of a fight
you managed to strike an opponent as many times and as hard as you can
strike a heavy bag, even without any headshots, don't you think you
would be an instant victor? The repeated longitudinal shock to the
metacarpals, and compression/torsion of carpal bones against their
connective ligaments, even with good form, can be devastating. We're
not talking about a single acute injury from lapse of form; we're
talking about injury from chronic shock.

Realize, too, that much of the old mythology of Asian martial arts has
yielded to realistic recognition of modern anatomy and physiology.
These days, most smart instructors will *not* ask their students to
perform backfist breaks, knowing that the hand's structure is very weak
from that angle. If you develop enough power to do serious damage to
an opponent, you will also have enough power to do serious damage, over
time, to the small bones and ligaments in your hands.