In a recent article I suggested that every business invest in a punching bag because it's a great way to dissipate tensions and it's also a good way to get into shape.

But I forgot to tell you anything about using it, and at least for safety purposes, we should cover these points:

(1) When punching, fully form your fist into a tight package.

(2) The striking surface of a fist is NOT your baby knuckles, but the first two, the biggest ones. These are the ones that should make the primary contact.

(3) Keep your wrist aligned with your hand, not bent on an angle.

(4) Do not try to kill the bag! You won't succeed and it will kill you first. Only allow your hand to penetrate the surface until the bag pushes back. That is the safest, maximum point of penetration.

(5) Don't hyperextend your arm, locking it out at the elbow. Make contact with the bag at three-quarters of a full extension of the arm.

(6) Retract your strike quickly. Don't leave it out there. If you do, the bag will hit you back!

(7) All of these principles apply to kicks, as well.

You can use gloves and shoes or suitable foot coverings to lessen direct impacts with skin and bones.

But if you're training for combat, you'll want to "graduate" to using bare knuckles and feet.

And remember, less is more, particularly as you begin bag work. Injuries will only force you to stop training, so even the most minute progress beats being sidelined!