A punching bag is a downright ingenious tool for a versatile home workout. It allows you to increase muscle mass, practice technique and burn fat. Like all training equipment in general, punching bags are also available with numerous different features. The purpose of this text is to help you clarify what features you really want and need from your punching bag.
Factors influencing the choice of a punching bag are, for example, the goal orientation of the training, the amount of available space and the size of the boxer himself. In addition to these, it is worth considering at least the filling and surface materials.
A punching bag hanging from the ceiling, i.e. Heavy Bag
Simply put, a Heavy Bag is what first comes to mind when you think of a punching bag. A 120-150 cm long cylindrical bag hanging from the ceiling is an excellent choice for practicing the basic boxing technique. It is great for training direct punches, kicks and steps. Sacks that can be hung from the ceiling are available in several different sizes, materials and filling levels, so you can easily find an option that suits your needs and skill level. However, when considering a punching bag hanging from the ceiling, you must first ensure the possibility of a sufficiently strong one for ceiling mounting . The fastening string of a heavy and swinging sack can be strung around a strong wooden beam or log, for example.
The sack hanging from the ceiling is suitable not only for boxing but also for most other martial arts. As a basic rule, the longer the sack is, the easier it is to practice kicking. The so-called banana sacks therefore work brilliantly in, for example, kickboxing, free sparring and Thai boxing.
In addition to the traditional cylinder, hanging punching bags can be shaped like a cone, a body, a drop or a ball. The idea of ​​shaped bags is that you get to practice more versatile shots and approach the bag from more angles.
Conical punching bag is especially intended for practicing body blows and chin hooks. In a cone-shaped sack, the upper part is heavier and wider than the lower part. Thanks to the narrower lower part, the boxer can partially go under the bag, and thus practice hooks aimed from below. The cone-shaped bag is also suitable as the only punching bag, as it is also possible to practice direct punches and dodges with it. With body-shaped punching bag refers to a sack that is narrower in the middle and wider at the top and bottom. The body-shaped bag enables the practice of very versatile techniques, such as hooks, direct punches and kicks. Sacks shaped like drops or corn kernels thanks to the rounded lower part, they are also suitable for kickboxing and Thai boxing, and they are especially used for training knee strikes.
Free standing punching bag, Free Standing Bag
A free-standing punching bag is held upright by a weight tank below it, usually filled with water or sand. The sack is attached to the base either with a spring or a damping tube, so that it gives way slightly to the force of the impact, and the impact does not topple the sack. A standing punching bag is perfect for homes where there is no possibility of roof construction. The advantage of a standing sack is also its easy mobility. For example, you can move the sack to storage when it is not in use.
You can also get a free-standing punching bag in different shapes. The most common options are the traditional cylinder bag and the body bag imitating the human body. The body-shaped bag often has a height adjustment, so you can practice punches against "opponents" of different heights. With the help of the body bag, you will also learn to better aim your punches at the desired spot.
Pear ball and floor-to-ceiling ball - a boost for technique training
Hitting a pear ball or speed ball develops hand-eye coordination, strength and reflexes. The pear ball is attached to the ceiling from a metal bracket. When hitting, the ball swings and quickly returns to its place to be hit again. The most important thing in hitting a pear ball is timing: to keep the ball constantly moving, you have to catch it at just the right moment. Make the workout more versatile by dodging swings and stepping around the ball. As control improves, punches become faster and faster, and you can practice different punch sequences and rhythms. Great for warm-up and actual technique training. Training also helps to find the correct position of the hands, as the boxer should get used to keeping the hands constantly in front of the face in a defensive position, in case of the opponent's blows.
Two-headed floor-ceiling ball is also one of the cornerstones of a boxer's technical training. With the help of the ball, the boxer can train dodges, punch speed, footwork and hand-eye coordination. The training is suitable for both beginners and active boxers. The floor-to-ceiling ball is installed at a suitable punching height according to the height of the boxer. The ball recovers from the punch quickly, requiring a quick reaction from the boxer. The return angle and speed depend on the hitting technique and power used. The installation of the ball also affects its speed - the tighter the fastening strings are tightened, the faster the ball returns to its place.
Material
The most common punching bag surface materials are leather, synthetic leather and rubber. As rarer materials, you may also sometimes come across, for example, linen or nylon. Leather is always a safe choice as a material, and with the right maintenance, it will last for decades. Today, most punching bags are made of synthetic materials, which, thanks to advanced technologies, can easily reach the level of genuine leather in terms of properties, but are significantly more affordable. In use, the differences between the two are quite small, so once again, we encourage you to think about your own preferences when choosing materials.
You can buy a punching bag either empty or pre-filled. The most common interior materials are textile shreds, foam and sand. Sometimes rice, different grains or even water may also be used. The filling significantly affects the weight and hardness of the sack. Inflatable sacks are only suitable for small children's training. It is also typical that the sack is delivered already filled, but you have to add more stuffing to it if you want to get more out of your training.
The weight of the sack
Usually hanging punching bags weigh something between 10 and 70 kg. The heavier the sack, the more resistance it offers. The punching bag should swing slightly from the force of the blow, but not swing recklessly. Due to excessive swinging, boxing technique starts to suffer easily. The basic rule is that the weight of the bag should be about half of the boxer's own weight.
Hitting a heavy bag develops strength and muscle tone. Bags over 50 kg are intended for professionals or heavyweight hitters. 35-40 kg sacks are suitable for most men. Hitting a lighter bag, on the other hand, develops aerobic fitness and burns fat. Bags of around 20 kg are suitable for beginner boxers, young and smaller women. If you hesitate between different weights, you should start with a lighter bag and move to a heavier one as your strength levels increase.
Available space
A punching bag hanging from the ceiling needs enough space so that it does not hit the wall when it swings. It would also be good to leave enough space for the bag to go around. The minimum distance from the wall is 60 centimeters, but the ideal distance would be at least 1 meter. Normal room height is enough to install a hanging sack. The bag should be installed according to the height of the boxer so that the punching height is at eye level. For kicks, the sack can also be installed lower. An empty space around the base of a free-standing sack should be left at least 1.5 meters in its direction, as the sack swings somewhat from the force of the blow. Of course, the more free space there is, the more versatile you can fit in training!
Check out our selection of punching bags from here.
Did you have any questions? If necessary, you can contact our customer service, and together we will find an option that suits you. Call 050 466 7269 (weekdays from 8 a.m. to 6 p.m.) or send a message to the address kaspalveluservice[at]trainikamat.fi.