B
oxing is a widely known sport that many people practice, but it can also be a form of exercise for those who are not professional pugilists. The movements required in kicking and punching engage many muscle groups and allow the practitioner to build endurance and stamina and enjoy thorough cardio training.
The biggest aid in this particular sport is the punching bag, and it’s most probable you are familiar with it. It can be seen in many public gyms, and many people decide to get one at home. But did you know there are quite a few types available and that they differ in construction, hence appropriate for specific exercises? Keep reading and learn more about this gym equipment that can help you complete your workout sessions.
The Benefits You Get from Hitting a Punching Bag
Many of us associate boxing with competition and think that the only reason it is worth investing in a heavy bag is to train for a big game. While it is some sort of greatness into seeing yourself as a 2021 Maggie from Million Dollar Baby or a Rocky Balboa training for the great confrontation, the truth is that boxing offers great fitness training and can become a way to lose some weight and reduce health risks that are associated to being sedentary.
Nevertheless, if you are thinking to use it as a way to release all your anger, this is no longer considered a good idea as, according to The New York Times, a recent study has proven that responding through violence when feeling angry only makes you angrier and doesn’t manage to calm you down at all.
This is why experts recommend solving tough situations with calm and using the heavy bag only for the fitness benefits it brings:
It helps you perfect fortitude and coordination so you can become better at other sports that require them as well.
You will get more strength in your upper body and arms.
You will lose weight and improve your self-esteem.
Even if it doesn’t help with anger, it can reduce stress and help you sleep sounder.
Analyze our selection of speed bag platforms, another means of working on your arm muscles and coordinating your body movements.
Analyze our selection of speed bag platforms, another means of working on your arm muscles and coordinating your body movements.
Professional boxers combine bag training with strength workouts that can help them grow bigger and stronger muscles. Consider installing a doorway pull-up bar at home that can help you increase the intensity of your punches.
Size: Mannequin: 40″ x 15.5″ x 10.5″; Base: 24″ diameter x 19.5″ tall
Filled Weight: 270 pounds
Adjustable Height: 60” to 82”
Accessories:
Materials: Plastisol body, Polyethylene base
Bag filling: Foam
Warranty: 1 year
You can enjoy the most realistic workout with this stand-alone bag that replicates the human body. Weighed against the Century Bob version, which included only the torso, this one is bigger and allows you to exercise your punches in the thigh and hip area too. Made of foam and with all the anatomical parts from the head to the hips, this training torso will help you perform target training by letting you aim for a certain area. It will be easier to exercise and focus on your knocks, while the chest area will provide a wider hitting surface than a regular cylinder bag.
High-Resistance Plastisol Body
The base, built of polyethylene, can be packed with water or sand for amplified stability. It will reach a 270-lb weight when jam-packed, but it will remain stress-free to move around due to the rounded shape that lets you roll it. It can take even the hardest shots without showing any sign of instability, although at the top height you might think it will rebound.
More Realistic Training
For more personalized coaching, the dummy’s height can be modified from 60″ to 82″ so it will feel comfortable for many users. You can even practice self-defense more accurately. Due to the water-filled core and the compressed layer of foam, the shockwave will be better absorbed, and you will avert the danger of harming your wrists or fists.
Performance Results – What Do Experts Say?
The Century Bob XL is one of the toughest punching bags out there. The fact that it is shaped like a man helps a lot, as you can aim at more sensitive parts of the body and see if you can reach them. You can also remove it from the base and practice some ground movements or even learn how to perform CPR.
The structure is very realistic, the skin is soft, and you can feel some protuberances in the areas where the bones should be. The head bounces back when hit, so you feel as if you were smacking a real man. Moreover, it is well-built and can take your blows without tearing apart, but I recommend using gloves, especially if you are planning on throwing really strong hits.
The installation is easy – it took me about 30 minutes to get the base filled with water and adjust the dummy’s height to match my needs. You can also fill it with sand, as this will give it better stability and help prevent mold from growing inside the stand, but this solution isn’t always the most accessible, especially for trainees who live in an apartment.
With a life-like appearance, this punching dummy will become a real opponent that can help you rehearse head or body shot training. It’s tough and apposite for any level of training, with a balanced construction that is guaranteed by the sand- or water-filled base.
Push-ups are excellent workouts if you need to get more strength in your upper body. If you are looking to get a more challenging type of training, check out the best push-up bars of the moment that will allow you to get the expected results in a shorter time.
Size: Bag: 17″ diameter x 51″ tall; Base: 32” diameter x 21” tall
Filled Weight: 270 lbs. when filled with water or sand
Adjustable Height:
Materials: Faux leather
Bag filling: Shock-absorbing foam
Warranty: 120 days return policy
This model is built for professional training, with a robust base that can be stacked with up to 270 lbs. of water to give it heaviness and ensure the whole structure remains stable even when you are reaching with your highest power. The base has a width of 32”, being the widest in our top, and a height of 10”. Between the base and the sac, the manufacturer added an 11” foam collar you can decide to install or not. This will influence the movement of the spring-loaded bag.
The sack itself has a width of 17”, being wider than most lower-positioned models like the Outslayer 130 Pounds Muay Thai Heavy Bag or Everlast 2228 PowerCore, and is as high as 51”. This will give you a total height of 72” with the base and the collar, which is outstanding for tough training.
The exterior is made from faux leather, which is highly resistant to wear, and the sac is stuffed with special foam that will soak up shockwaves and create the conditions for professional training. The great point about this product is that you don’t need to do any arrangements to install it. It doesn’t hang, so it doesn’t require a hook. You just need to make sure you have enough space to accommodate it, fill the base, and start punching it.
The company does produce a very sturdy hanging model as well – the Ringside 100-pound Muay Thay that is made from genuine leather and has a 13” diameter, being ideal if you don’t have enough space on the floor to accommodate a freestanding model. Yet many customers prefer to buy the Ringside Elite as it is heavier and opposes more resistance.
Pros:
Super wide base guarantees stability
Foam collar allows you to correct how the bag responds to your hits
Tall enough to simulate a real adversary
Filled with high-quality foam that soaks up shocks
The faux leather shell is resilient to impact
Cons:
No warranty, only a 120-day return policy
As the base is opaque, it is hard to tell to what degree it is full
Verdict:
It is totally worth the money. It offers a wide base, a solid bag that is tall enough so you can pretend you are hitting a real person, and even a mid-section collar that will let you adapt the way the sac is responding to your actions. It is filled with superior-quality foam and protected by a faux leather shell that looks amazing.
Being able to throw a good punch is important in boxing, but if you don’t have the resistance to go through an entire game, all the strength you have in your fists may be in vain. Take a look at these indoor cycling bikes and step up your cardio game.
You are viewing a premium model built to endure the toughest training while offering the pro experience. The exterior is made from heavy-duty vinyl that is resistant to wear and can hold a maximum filling weight of 300 lbs. The bag itself comes filled with 130 lbs. of compressed fabric that was sanitized before being used. There is no sand involved at all. You can also opt for it to be delivered without the filling if you are looking to receive a more compact package and fill it at home with old clothes and rags you may have around.
The bag has a width of 14”, being larger than other hanging models in our top like, for instance, the RDX MMA Bag Set. It is also among the tallest with a height of 72”, being ideal for advanced users. A nice design feature is the set of heavy-duty straps that help you attach it directly to a bracket without using a chain. This arrangement is more secure and offers better control over the sack. This model comes with an excellent 10-year warranty.
Pros:
Vinyl exterior is very resistant to wear and lends it a professional aspect
Better control as the sack attaches directly to the stand – no chain needed
The sack can be filled up to a heaviness of 300 lbs.
Comes with a long warranty
Larger than most hanging models on the market
Cons:
Customers who wanted to add extra filling complained that it is quite difficult to do it
You will need a high ceiling as this is a tall bag
Verdict:
This model has commercial quality and can just as well be installed at home or at a gym. It is large and can be filled up to 300 lbs., allowing advanced trainees to use it efficiently. You can receive it empty or pre-filled, and the good news is that no sand is used for the filling, so there is no risk of ever hitting a hard spot.
Check out our selection of the best lat pulldown machines that can help you strengthen your upper body and gain more power in your arms.
4. Aqua Training Bag 21
Aqua Training Bag 21
Specifications:
Type: Hanging
Size: 21″ diameter
Filled Weight: 190 lbs. when filled with water
Adjustable Height:
Materials: Vinyl bag
Bag filling: No filling included
Warranty: 1 year
With a unique teardrop shape, this model coming from Aqua Training offers a great way of training, especially for learners who are concerned that a sand- and foam-filled bag may produce damage to their hands. With this bag, the problem is solved, as it is made from a tough vinyl that was treated to resist UV radiation and to be waterproof, which only needs to be packed with plain tap water. This way, it preserves the same texture all around its surface, so there is no risk that you may hit a hard spot.
It comes in 3 sizes, the biggest one – which is the one on our top – having a capacity of 190 lbs. when loaded with water. It also has the largest hitting surface – 21” – which makes it easier to hit the spot every time. However, such a heavy weight may not work for any room, particularly as the bag can rebound heavily. If you worry that your ceiling may not support the weight or you just don’t have the room for such a large model, you can try the 18” option, which boasts a weight of 120 lbs. and is still a great pick for both novices and professionals. For a smaller room, the 15” variant, which weighs up to 75”, is the right one, although the small punching area is a bit more restrictive.
The Aqua Training comes in beautiful and vibrant colors that last. Each piece is hand-swirled, so the chances that you will find two bags that look the same are minimal. If you need a stand to hang it, you should know that the company offers a very sturdy one. You can also buy a sensor and pair it with the bag, so you can get data about your punching speed and intensity on your phone.
Pros:
As it is filled with water, kicking it feels more natural
Easy to carry around as it gets filled and drained in minutes
The material is resilient to tear and UV radiation so you can use it outdoors
Unique design with beautiful, bright colors
The teardrop shape allows for practicing many punching combinations
Cons:
The Blood Red version is actually pink
Mounting equipment needs to be purchased separately
Verdict:
If you want to get a great cardiovascular exercise without risking having your knuckles hurt, you should give Aqua Training Bag 21 a chance. It has a unique shape and contains only water, so the texture stays the same no matter where you hit it. Plus, you can adapt its response by increasing or reducing the volume of water, so it can serve more members of your family if this is the case.
Size: Bag: 13″ in diameter x 54-65″ tall; Base: 20″ diameter x 20″ tall
Filled Weight: Approximately 250 lbs. with water, 370 lbs. with sand
Adjustable Height: 54” to 65”
Accessories:
Materials: Vinyl bag
Bag filling: Foam
Warranty: 120 days
This upgraded product is built with a tri-disc foam structure to provide supreme weight dispersion. The collar positioned between the base and the bag absorbs vibrations, so it will deliver a superior impact. The sack is made of vinyl and has a very thick layer of foam underneath to provide maximum protection and prevent any wounds.
The circular base is built of plastic and is wider than the sack, measuring 22” in width, while the sack is 13” in diameter, allowing you to rotate around it and perform a lot of stretching. This means that it is steadier, and will stay in position regardless of how hard you hit it. When empty, it weighs 24 pounds, but after filling the standing base, the weight will rise to 250 lbs. Similar to other versions created by the company, like the Everlast OmniFlex or Everlast Hyperflex Strike Bag, it can be filled either with sand or water. Sand is more recommended because it doesn’t leak and can stay inside for longer, but it’s not a fortunate option if you plan to move the sack.
Even though it’s a punching sack with a stand, its height can be modified based on your individual needs. You can change it from 52” to a maximum of 65”. This is great news because it means it can be used by various individuals, and it also suits commercial use. Compared to the hanging versions available – the Everlast MMA4657 and Everlast C3 – it is suitable for rooms that cannot accommodate a heavy weight attached to the ceiling. Yet, the other versions work well when there is not enough room. The comparison table below presents the main differences between the products we have discussed.
Everlast 2228 PowerCore vs. Everlast MMA4657 vs. Everlast C3
Specification
Everlast 2228 PowerCore
Everlast MMA4657
Everlast C3
Style
Freestanding
Hanging
Hanging
Bag Diameter
13”
13.5”
13.25”
Weight
250 lbs. – with water; 370 lbs. – with sand
70 lbs.
100 lbs.
Material
Vinyl
Nylon Canvas
Poly-canvas
Filling
Foam
Mixed sanitized synthetic and natural fibers
Natural and synthetic fibers blended with sifted sand
Pros:
It doesn’t bounce when hit
The height is modifiable
Easy to transport and maneuver
Compact shape to take little room space
Cons:
Can’t be used out-of-doors
The water leaks from the base
Verdict:
This is a well-liked choice because the NEVATEAR outer layer will ensure that it doesn’t lose elasticity and will remain intact even after multiple uses. It assembles with ease, so you do not have to worry about this aspect. This makes it appropriate for beginners or teenagers.
6. Title Boxing Leather Professional Choice Heavy Bag
Title Boxing Leather Professional Choice Heavy Bag
Specifications:
Type: Hanging
Size: 14″ diameter x 42″ tall
Filled Weight: 70 lbs.
Adjustable Height: 47″- 68″
Accessories:
Materials: Leather
Bag filling: Textile materials
Warranty: 120 days
Another great quality kicking bag comes from Title Boxing, and it is very popular among MMA fighters and pugilists who want to stay in shape. It is a hanging item with a leather exterior, thanks to which it shows great durability over time. The sac is filled with a blend of shredded textiles and contains a weight in the middle for balance. The cylindrical shape is maintained by an inside liner made from foam rubber. When completely filled, it weighs 70 lbs., but you can remove some of the fillings if you want it to feel softer when you hit it.
It measures 42” in height and 14” in diameter and comes with a chain that allows you to hang it on the ceiling at different heights. This makes it fit for a variety of exercises that target muscles in the upper and lower body area. The leather exterior feels elastic and softer than vinyl or canvas, which makes this model a great choice for practicing difficult movements. Moreover, this version comes with an S hook, so you will have everything you need to mount it upon arrival without needing to spend extra on a mounting set.
Pros:
Suitable for many sorts of exercises
Wide diameter makes it easy to hit the bag
Multiple height adjustments
Simple mounting process
Cons:
In some cases, the bag may arrive with small cosmetic defects, which don’t affect its functionality
The warranty is only 4 months
Verdict:
The wide range of height adjustments makes this model suitable for multiple individuals to use. It comes with a soft feeling, which is given by the high-quality leather in its construction, and includes everything you need for easy mounting. Moreover, it’s very strong and can take any kick you send its way.
Accessories: Wall bracket, bag gloves, chain, hand wraps, rope
Materials: Leather with mesh weave coating
Bag filling: N/A
Warranty: 90 days
We move further to a very popular punching sack that is widely used by pugilists and contact fighters. Compared to other top models like the Century Bob XL or Ringside Elite Free-Standing Punching Bag, it is not a standing model but one that needs to be installed on a wall. Worry not, though, as it comes with all the necessary components. The 1.5” long wall bracket is made of solid steel and can hold a weight of 90 kg, so you can confide in it that it will sustain the jam-packed bag. With it, you will receive an 18” long 4-pannel steel chain with a swivel, and a carabiner, along with all the required screws.
As for the sack, you have two choices available, either the 4’ or the 5’ long model. Both are made of a combination of materials that promise toughness and elasticity. The shell is Maya hide leather that is guaranteed to endure hard kicking and extended use. The textile can take in shocks to protect your joints from the impact while the bag will return to its initial form. Depending on the version you pick, you will receive a pre-filled bag weighing either 110 lbs. or 132 lbs. Thanks to the tough fabric, it can be used outdoors without the risk of tearing.
In the box, you will find additional pieces that guarantee a complete workout: a pair of top-quality gloves cushioned with gel foam, two bracelets, two hand wraps, a jumping rope, a hand gripper, a strap hook, and two miniature gloves that serve as a keyring.
Pros:
Double-stitched fabric
Includes all the mounting hardware
Multiple accessories included
Great for outside use as well
Cons:
It has a strange smell
The filling is quite loose
Verdict:
We highly recommend this option because it can support extensive use without losing quality. The kit includes all the accessories needed to hang it in just a matter of minutes if you already have the stand installed, all without needing to exceed your budget. It’s also waterproof so you can use it indoors as well as outdoors.
This is a more compact version that only measures 32” in height and weighs 52 pounds. It’s filled with what is called iron sand, a metallic powder that gives the bag density and stability while ensuring it will maintain its shape as it gets kicked. The shell is artificial leather that is also very resilient to strokes and provides moisture resistance. This means that you can also install it outdoors. The installation is fairly easy, although you will need to spend a small amount of time putting everything together and hanging the item.
This hanging sack comes with a wall-mountable bracket that also includes a pull-up bar that can support a maximum user weight of 265 lbs. Therefore, you can pair the punching session with a round of pull-ups for complete body training. The brackets along with the chain extend the height of the bag to 52” while the bar measures 33” wide. The chain features a swivel so the bag can rotate in any direction as it is being punched, thus limiting the risk of tearing.
Pros:
Suitable for all ages
It contains a mixture of fabrics and sand that provides good balance
It includes a bar for pull-ups
Mounting hardware is included
Cons:
The bracket needs to be reinforced with additional screws
It’s not the most challenging bag for adults
Verdict:
Without a doubt, this is another excellent bag to have if you want to exercise. Due to its thick steel rack and shock-absorbent iron sand filling, you will be able to train without any worries it might get ripped. Also, you will get a pull-up bar in the package.
Bag filling: High-density EPE foam, eco-friendly fabric buffer
Warranty: 1 year
This punching sack for kids has is with a stainless steel stand and an encased multiple-layer construction. It is a freestanding model that stands 51” tall, the base included, being the perfect choice for kids aged 3-11 who will enjoy punching it. They can easily reach to the top of the sack, so it can be used for kicking and punching using their legs or arms. The tear-resistant, fast rebound, and eco-friendly leather will withstand many years of constant use.
The standing base is square, measuring 11.8”, and is made from anti-rust steel with a silicone edge to avoid any injuries while moving around it. To keep it steady on the floor, it has 12 strategically-placed suction cups that provide adherence on any type of surface. For optimal performance, we suggest that you place it on a smooth floor such as marble, wood, and tile. Since it is compact, it can be placed in a bedroom without occupying a lot of space or causing damage as it rebounds.
Pros:
Padded leather exterior
Fast rebound
Stainless steel standing base
Great purchase for children
Cons:
The vacuum cups need reinforcement
Not the most challenging for adults
Verdict:
Children will appreciate this punching sack that addresses them specifically. It’s very well made of a durable material that can endure constant hitting. However, the base doesn’t seem the most stable, as we have preferred one that can be filled for more stability.
If you want to spend less, you can still get a very good punching sack that is up for the job. This one is a smaller-size model than the better-ranked Ringside 100-pound Muay Thai, measuring only 33” long without the chain and reaching 48” after being hooked to the ceiling. The width is also limited, 18” only, so it can easily fit in small places. It includes a swivel for hanging, so it will rotate as you hit it and won’t rebound.
The sack is made of canvas, which is not the top option, being less hard-wearing than leather. As for the interior, it doesn’t arrive pre-filled, so feel free to fill it with whatever you want. It can be scraps of fabric, old clothes, cotton, and even plastic bags or sponge. This way, you can decide how hard and heavy to make it, so you will manage to adapt it to your training style.
Pros:
Adjustable filling weight
It will last for years
Suitable for all age groups
A good option for small spaces
Cons:
The canvas can hurt your knuckles
The mounting hardware is not included
Verdict:
Although it is not the most qualitative and advanced bag out there, it will stand up and endure some kicking. While some appreciated the fact that they can fill it as much as they want, others would have preferred a pre-filled bag that can be used right out of the box.
Woman Hitting Heavy Bag
Buying Guide
In general, a high-quality model is built to match most customers’ expectations, so it is quite hard to go wrong with it. But it never hurts to check out a few aspects that will help you enjoy the product you select from the start without going through frustrating adjustments and maybe a return that can take a while. Just imagine having to pack a monster of this size after you have installed it. It would be a nightmare.
These being said, let’s take a look at the criteria you need to focus on and see what options you have:
Bag Type
Freestanding
If you have a lot of room at your disposal, you should choose a freestanding model that comes with a base you can fill with sand or water. It is usually more stable, and it is a great starting point for beginners, considering that the response is not that aggressive. The only downside is that it can turn out to be extremely heavy once the base is filled, so you will not be able to move it with ease.
This design will save you floor space as the product comes with a chain or a set of belts that allow you to hang it from the ceiling. In most cases, if you want to remove it and store it away, this isn’t a difficult task to do. A suspended model is more suitable for intermediate and advanced boxers, who can work their leg game and improve their reflexes.
It is the most luxurious material, and you will pay a lot more for this feature, but it cannot be equaled by any of the other options on the market. The leather is extremely resistant to wear and is more comfortable to punch. It also looks and smells great, two aspects that are highly appreciated by customers who are ready to pay the high price.
This option is pretty similar to leather and is less expensive. Most bags on the market are made from vinyl-based synthetic leather due to the excellent quality-price report. The main difference between this material and real leather is durability, seeing how the second one is expected to react better to punches and last longer.
It is among the cheapest options and doesn’t feel too great when punching it. Also, the bags usually have a shorter life duration. This is an acceptable choice if you are struggling with money, but if you can wait and raise more to buy a vinyl model, this is what we recommend.
You will also find models that are made from expanded polyethylene or nylon. Once again, not great, but they are cheap and can constitute a good starting point if money is tight.
Shock-absorbing foam is present in mid- and high-priced models due to its ability to maintain shape even when exposed to strong punches. The bags that contain this filling are more resistant and are usually designed for professional training.
They are also very popular, especially in hanging punching bags. The textile filling that is provided by the manufacturer is first sterilized so it doesn’t carry germs. If you buy a bag without filling it and you decide to fill it yourself with old clothes or rags, we advise doing the same to preserve healthy air around the room.
This filling will give you a very heavy bag you can use to practice power shots. The bag won’t swing, so you can concentrate on improving your strength. However, it is recommended to wear the appropriate equipment, as the heavy bag can hurt your hands pretty bad.
In case you go for a hanging model, this dimension is central to see if the bag doesn’t hang too low. Some allow you to adjust the level at which they are hanging by extending or shortening the chain they use to attach to the ceiling. Freestanding models cannot be adjusted, but most of them will offer you the correct punching height. If you are particularly tall, nevertheless, you should pick a taller model as well.
Weight
The bag should, in general, weigh half of your weight. This is essential, as you wouldn’t want it flying around and hitting you in the face when you strike a punch. Most freestanding models allow you to adjust it by adding water or sand into the base, while some hanging products allow you to add or remove textiles to alter the weight of the bag. You should, however, focus on the weight limit of each model, as you will not be able to make it heavier than this value without risking damaging it.
How to Start Boxing at Home
Is it possible to become a good boxer by only practicing at home? Up to a point, it is if you are determined and invest in the right equipment. Nevertheless, you must be aware that, before having to do with technique and training, boxing, like many other sports, requires some innate qualities that can be further developed but cannot be grown if they don’t exist. Coordination is one of the most essential, which is the capacity to anticipate when a punch is coming to be able to avoid it while simultaneously knowing exactly where to hit when the occasion arises. Strength is also crucial, but this is something on which you can work a lot.
This being said, it is time to take a look at the first steps you need to take when you decide to bring boxing into your life.
What Equipment Do You Need to Start Boxing?
While it may seem like a good idea to invest in cheaper training gear at the beginning and upgrade it as you evolve, this may actually cost you more in the long run, and you may undergo a lot of frustration trying to learn the moves. We don’t say to go and buy the most expensive products on the market, but make sure you get prime quality when it comes to the essentials:
Punching Bag
While you can try something that is called shadow boxing – you may have seen Rocky While you can try something that is called shadow boxing – you may have seen Rocky Balboa practicing it – where you just pretend the adversary is in front of you and throw your strokes where their body is assumed to be, while also exercising defense movements, it is always better to have a real bag so you can understand how hitting feels.
There are two types of heavy bags on the market: the hanging type and the freestanding type. The first option is very popular among professional boxers, especially those practicing muay Thai, kickboxing, or taekwondo, as it forces them to improve their footwork. On the other hand, a freestanding model may be fitter for a beginner as it allows the developing of the base skills without responding too aggressively.
Boxing Gloves
Regular training gloves are ideal for home training. They are multifunctional and can be used both for bag work and sparring. What is more imperative is that you try them out and pick the pair that fits you best. Pick a Velcro model and leave the laces to the professionals, as you don’t want to depend on somebody tying your laces every time you want to practice. And, even if vinyl sounds tough enough when you see the cheaper price, we recommend going with leather gloves if you are determined to take the training to the next level in the next months.
Hand Wraps
The choice here is to be made between quick and traditional wraps. The first option may seem more convenient as it is basically a second pair of gloves that go inside the boxing gloves. However, it offers less protection for the knuckles than the traditional wraps, and this is why we recommend going for the second variant. Traditional wraps come in 120” and 180” sizes and can be adjusted to your hand size. It may seem a bit more complicated to wrap them at first, but it is enough to watch some videos on YouTube and practice a little to get the hang of this practice.
Where to Start?
Now that you have learned how to pick your gear, it is time to move to the most important part of boxing: learning how to do it. This implies learning how to maintain a boxer’s stance and execute the primary boxing punches.
Practice Your Stance
Each boxer develops in time their own stance, as this depends a lot on the personal structure. Nevertheless, there are some basic guidelines everybody follows, so this should be the starting point for you as well:
Stand with your feet shoulder-width apart.
Place your lead feet slightly in front of the other so that you can shift your weight when throwing a punch but not lose balance.
Your lead foot should be planted on the floor while you slightly raise the heel of your back foot off the ground.
Bring your hands to your face level – just above chin height – and make fists. The thumb should be kept outside, covering your knuckles, and your knuckles should be facing the ceiling. This is the position to which you need to return every time after throwing a punch to protect your face from your adversary’s attack.
Bend your knees and balance your weight between your front and back leg.
Basic Boxing Punches
Once you have mastered the boxer’s stance, it is time to learn how to punch, and you will want to start by learning the main movements every professional pugilist uses:
The Jab
This is one of the most efficient punches and one of the simplest as well. All you need to do is take your stance and relax, standing still. Do not balance your weight. From this position, extend your leading hand. The movement needs to be fast to be efficient.
The Cross
This is a more dynamic movement. To do it, take your stance and shift your weight while rotating your hips, core, and shoulders. Punch the opponent directly, twisting your hand to face the floor. Hit with your first two knuckles. Return to starting position.
The Hook
Starting from the initial position you have learned, transfer your weight to the lead leg. Swing your arm by bringing the elbow behind your lead fist. Keep the lead arm bend at the elbow. Your knuckles should be pointing down. Avoid straightening your arm. After the punch, snap your hand back immediately.
The Uppercut
This is a forceful punch that can bring your adversary a K.O. To do it, bend your knees and keep your hips down while rotating your body. Lower your lead hand into the uppercut position, with the palm facing the ceiling. Release the punch, tightening the fist exactly at the moment of the impact.
Woman Hits a Punching Bag
How to Punch-Train Properly
You may believe that this is the easiest thing to use when training. You are wrong. Many techniques are involved if you want to train properly. Just throwing punches at the sack will not help with anything. You will also risk seriously injuring yourself. In the following lines, you will find some useful tips on how to get the most out of your training and stay away from injuries.
Punch, don’t push
If you push, the bag will sway all over the place. Listen. You will realize if you are hitting correctly by concentrating on the sound of your punch when it hits the surface. If you are hearing a thump sound, you are not hitting it correctly. Ensure that you hear a slapping sound. If you push or don’t punch correctly, your arms will get tired. If your arms are getting exhausted fast, you have not done it properly. It’s important to relax your arms and throw quick blows.
Keep your feet on the ground
You are not dancing. When you hit, your feet should be secured on the floor. You may have noticed that professionals always keep their feet on the ground even when they move around the ring. Once you realize how to be properly grounded, you will notice straight away that you have more balance and more control of everything. The best tip to give when it comes to this is to say that if you feel like you can’t keep those feet on the ground, take small steps.
Breathe
You should concentrate on your breathing more. Right breathing is more important than heavy hits. You will manage to resist more. A good technique will bring you more endurance. The right breathing will allow you to stay relaxed. In response, you will throw more punches with maximum power. A good rhythm will preserve your energy. The more you practice your breathing, the better you will become.
Mix it up
It’s a general rule that you should throw a maximum of 6 punches and a minimum of 3. Nothing more or less. A combo will bring you good and successful training. For example, try 1-2, 1-2-3, 1-2. Then you should mix it up with 1-3-2, 1-1-2-3. Anything that you believe will make a difference. Don’t stick to one, as it will not improve your resistance.
Best Punching Bag Workouts
Boxing can be an individual type of training, but it can also work well as a team sport and even prove to be more entertaining and motivating this way. The goal is, in the end, to engage as many muscles as possible and get your heart rate up so you can strengthen your cardiovascular system while getting better balance and force. The exercises we present in the following were selected to be as engaging as possible, so don’t skip this section if you want to get the best results.
Rapid Fire
This is a very effective HIIT exercise that will get you breathing heavily if you are out of shape, but it will help you build endurance in time. Each round is divided into sections, each of 15 seconds. Start by punching the bag at a slow to moderate pace for the first 15 seconds, then immediately switch to hitting it rapidly as if you were turning yourself into a machine gun, sending your fists like bullets into the bag. After 15 seconds, return to the first phase again. Try to keep going for as long as possible.
Satellite
Get somebody to assist you with this workout. They don’t need to be a specialized trainer (although nothing can match professional training), just a friend or a family member. Their job will be to yell Go! from time to time, so it may even be fun for both of you. To do this exercise, start by walking around the bag and punching it at a slow rate. When your “trainer” says Go!, throw 5-6 hard and rapid punches at the bag, then continue your walk.
Power Punching
For this set of movements, you will need someone to hold the sack and a location that allows you to get loud. Yes, this exercise is about getting out all the range, so you risk upsetting your neighbors. However, the feeling you get afterward is phenomenal. Start by slowly punching the bag – go for 15 seconds. Then, give your best for the next 15 seconds while yelling as hard as you can. Keep alternating until you feel that all the negative energy has left your body.
Poor Boy
This is a fun workout to try with your friends at the gym or even at home if you have the room. Take into account that some egos may emerge hurt from this game, so try to invite people who don’t take competition extremely seriously. It goes like this: each of you gets to hit the bag as hard and for as long as they can, then step aside and let the next player try. The game can go on for as long as the players can continue to hit the bag. The last one left standing wins.
How to Clean and Care for a Punching Bag
Your bag may seem solid and impeccable like most new products do, but you must be aware that without proper care, it can easily turn into a dirty, raggedy sac that will hang or stand in a corner of your room. The way it looks isn’t the biggest problem, though. Not caring properly for your bag can lead to it becoming damaged faster, so you will not be able to enjoy your investment to its fullest.
This guide will provide you with information on how to organize a cleaning and caring routine that can help you maintain your bag in excellent condition for longer.
Why is it important to clean your bag regularly?
When training, a lot of sweat and even saliva may end up on your bag, carrying bacteria and creating a humid environment. Without performing periodical cleaning, the microorganisms will multiply and become dangerous for your health. In some cases, the bag may develop a strong smell, which can affect the quality of the air in the room.
If you want to train in a safe environment, you need to pay attention to the gear you use. You don’t leave a machine at the gym without wiping your sweat out, so you should do the same with your home boxing gear, even if you are the only one using it. This way, you can find it in perfect condition the next time you work out.
Cleaning depends on the material of the bag
Canvas and vinyl – the cleaning, in this case, is pretty straightforward (and cheap). Mix some water with a mild type of soap and use a cloth to wipe the dirt from the shell. Insist on the spots that seem dirtier. Then, repeat the procedure, but use only clean water. When all the foam created by the soap is removed, use a dry cloth to get rid of the excess water on the bag. If possible, ensure good venting in the room to help it dry faster.
Leather – taking care of leather products is a bit more complicated, but nothing compares with the quality and comfort they offer, so it is well worth all the effort. To clean a leather bag, you can use the same solution of water and soap, and the procedure is the same, but you will need to follow a supplementary step: applying conditioner to the leather. You can go for leather milk or honey as they both are destined to hydrate the material and prevent it from cracking in time. Just apply the product to the whole surface of the bag and give it enough time to be absorbed.
Valuable advice: do not take your boxing outdoors
Installing a punching in the open air and leaving it there is simply a very bad idea. The sun will dry it excessively (this is a disaster for leather) and make the fabric discolor in time, while the wind will cover it in dust and dirt. Plus, if it catches a more humid season, you may soon be dealing with some mold growing on its surface.
Punching bags are designed to be used indoors, so try at least to provide a roof over your training space if you don’t have enough room in your house. You can take your boxing in the garage or install the bag outside on the condition that you take it back into storage at the end of each session.
Periodical inspections are mandatory
Before installing the bag, experts recommend taking some time to inspect the stitches and the integrity of the material. This is a safety matter, as these products weigh a lot, and you wouldn’t parts of them disintegrating and hitting you in the face. However, you shouldn’t stop at this first inspection but make a custom out of this and, once a week, take your time to check the bag. Another aspect you may want to pay attention to when dealing with models that have sand in their filling is that the sand tends to deposit on the bottom, causing it to become very hard. To avoid accidents, make sure to rearrange the filling periodically.
Frequently Asked Questions
Is standing punching bag better than hanging?
Although the opinions are divided, the truth is that none of them can be considered to be “the best”. A freestanding model is more convenient from an installation point of view as it doesn’t require a system that can support its weight on the ceiling. But it occupies more room on the floor, which makes hanging models more suitable for small rooms. Regarding performance and ease of use, a hanging option encourages leg game while a freestanding option is gentle on the knuckles, as these models are often made with softer foam.
Do you need gloves for a punching bag?
The first rule is to never kick it without wearing gloves, or you could injure your hands. Hand wraps and a sturdy pair of gloves can make a difference between a performant training that can raise your heart rate and a few punches that let you in pain. If you hurt your hands badly, you may not be able to practice for a while, so you will actually turn your training inefficient.
What are the most common fillings for the kicking bag?
The most common filling choices are sand and fabrics, but you can also put in old clothes, cotton, sponge, foam, or even plastic bags. If the sack comes filled, it will be one concern less. In some cases, the bag needs to be filled with water. These are the most convenient options if you travel a lot and want to take your gear with you.
Which type of punching sack is best?
This depends solely on your training skills and expectations. You have two options, the freestanding and the hanging type, that differ in the mounting style. Both are similar in design, with an elongated shape and various fillings that provide diverse types of resistance.
Is punching bad for joints?
Given it involves plenty of pressure on the hands and even the legs, yes, this workout is to be considered somehow dangerous. To certify you eliminate the risk of hurting your joints, wear gloves and wrist protection. Also, perform some stretching beforehand to make sure you prepare your body for the exercise.
Does hitting a heavy bag build muscle?
Punch-training will help you improve strength and achieve resistance, which will eventually result in building muscle mass. The muscles in your legs, arms, shoulders, and chest are engaged in the exercise, providing an intense full-body workout.
Does boxing help lose belly fat?
Through boxing, you will be able to burn some calories. Being a very intense workout, it also helps you target specific body zones, like the abdomen, so it can help burn visceral fat. Just by boxing, you will not manage to lose any type of fat, but a complex workout with the appropriate diet will surely bring you the desired results.
Is it OK to hit the heavy bag every day?
Yes, there is nothing wrong with boxing daily, as this will help you develop your arm and leg muscles and consume all the extra physical energy you may have. However, you should pair it with other types of workouts if you want to achieve full-body training.
Is a 70 lbs. punching bag enough?
The majority of kicking bags weigh around 70 lbs., so it’s a reasonable weight. To ensure it will be efficient, you must compare it and adjust it to your body weight. For example, if you weigh 160 lbs., 70 lbs. should be enough. The more you weigh, the heavier the bag should be if you want to get the expected results.
Is punching the bag better than running?
If you are looking for a way to lose weight, then both activities are perfect for this purpose. They burn almost the same number of calories and are among the most efficient. The main difference is that boxing is more fun than running. Regarding safety, accidents can happen with any of the sports. For instance, jogging is not always easy on the joints, while pugilism can lead to wrist sprains. To reduce the risks, it is recommended that you wear appropriate gear.
Conclusion
Sports activities play a very important role in our daily lifestyle, as they bring major health benefits. Boxing is one of the most common sports, so having your punching sack will help you do it at home, at any time you wish. No matter if you are a novice or an expert, a kid, or an adult, a punching sack will develop both strength and mobility skills. This is why we have carefully chosen and reviewed the best products on the market. If you still have doubts, you can take a second look at the top alternatives:
Without a doubt, the main reason why this product is so popular is the resemblance to the human body, which helps improve target punching. Also, the material it is made of is highly resilient to intense workouts, while the polyethylene base provides stability. Thanks to the adjustable height, it can be used by a variety of people, including females who tend to be shorter. In conclusion, it will become an exceptional training aid.
Ringside Elite is already known among athletes, as it manufactures some of the best sports-related products globally. This standalone bag was our favorite, considering the multiple characteristics it brings to the table. We are speaking of a solid product covered in faux leather and filled with high-density foam that delivers resistance and durability. It reaches a total weight of 270 pounds if you decide to fill it with water and even more if you choose sand, so you will enjoy added firmness.
If you are looking for a gift for your beloved child, there’s no better option to consider. This standalone bag is already inflated, so you don’t have to fill it to make it functional. It is 47” tall, so it’s specially designed for children aged 3 to 11 years old. Plus, it’s crafted from leather and stainless steel, so it has a long-lasting construction that will resist over the years.
Many people prefer the convenience of freestanding punching sacks that can be effortlessly moved, and this model is among the top favorites. The bag is 65” tall and 13” wide, and sits on a solid polyurethane base that offers increased stability and allows the user to rotate around it. This means that it involves more power, and it also works on the leg muscles, being able to support some of the most vigorous training sessions.
Ideal for practicing your boxing skill, this is the best option to consider if you’re a newbie in the field. It’s not very heavy, weighing a total of 70 pounds when filled to maximum capacity, so it will not oppose a high resistance. The interior contains natural and synthetic fibers that are shock-absorbent and provide a smoother feeling, which is great if you haven’t punch-trained before. It’s the type that hangs from the ceiling by a pair of nylon straps and has a chain that allows you to decide how high or low you wish to position it.
We selected this product because it is a complete set that provides all the essential equipment for a full workout session while being compact enough to be installed in a smaller home. The mounting kit includes everything from the wall bracket to carabiners to chains and hooks. The bracket is so strong it can hold approximately 90 kg. The bag is highly qualitative, made of genuine leather that withstands intense hitting, and the interior is lined with soft padding that prevents injuries.
If you need a way to blow off steam after hard days at work, boxing is an excellent choice. This special bag from Aqua Training is made from vinyl and gets filled with water, so it gives a nice feeling when touching it while protecting your hands from the risk of hitting a hard spot. It has a nice design and comes in a multitude of bright nuances that will brighten your day and improve your mood.
This heavy bag weighs 130 lbs. when filled completely and can put serious opposition even to a well-trained kickboxer. It is made from highly durable vinyl and filled with compressed fabric, which gives it an excellent rebound. Moreover, it is produced by one of the most trustworthy manufacturers in the field and comes with a 10-year warranty, which are good clues that it will last longer than off-brand models that only offer a 120-day warranty.
This is a cheap model, perfect for teens who only need a way to stay active throughout the day. It doesn’t come filled, so you can simply stuff it with old clothes and get a pretty decent bag without spending a lot on it. The canvas material is resistant, and the sac is large enough to encourage good training without causing frustrations. It even comes with chains for hanging, which is super convenient, considering the price.
The love for the written word is strong in Jasmine. This is obvious to anyone who reads her reviews and articles where she approaches all topics of interest and does it in a manner that is easy to follow. Her favorite topics are wellness techniques and products. When Jasmine is not writing for this website, she’s definitely at a Pilates or yoga course.
Young girl doing pilates exercises with a reformer bed. Beautiful slim fitness trainer on reformer gray background, low key, art light. Fitness concept.
