The strongest set-up for a heavy bag is a steel pipe column set in concrete with a horizontal arm welded at the top, and a mounting plate with a chain hook welded to the arm. In a garage or workout room, a 4-inch-thick wood spreader attached between the ceiling joist or the exposed rafters, with a through-bolted chain hook will support the weight of a heavy bag.
Step 1
Place the ladder at the area where the bag will be and measure the distance between two overhead cross members. Add 1/16 inch to this measurement to ensure a tight fit and cut the wood block.
Step 2
Lay the block flat and mark the center of the face. Drill a 5/16-inch hole at this mark and insert the threaded chain hook. Turn the block over, slide a plate washer over the threaded end of the hook, start the nut and tighten it with an adjustable wrench.
Step 3
Hold the block in place between the cross members. Mark the underside of the cross members at the four corners of the block. Set the block aside. Use a framing square to transfer the marks to vertical lines on the outside face of the cross members. Measure 1 1/2 inches in from each of the vertical lines and mark center of the cross members. Drill 5/16-inch holes at each of the four locations.
Step 4
Stand the wood block on end and make similar marks, 1 1/2 inches in from each edge and along the center line. Drill 1-inch deep starter holes for the lag bolts at these marks. Repeat the layout at the opposite end of the block and drill those starter holes.
Step 5
Insert a lag bolt into each of the holes at the cross members. Hold the block in place and use a hammer to drive the lags through the cross members and into the starter holes in the block. Use a ratchet and socket to tighten the lag bolts. Have an assistant hold the heavy bag and hang the chain on the hook.
Tips and Warnings
- Working with an assistant can save trips up and down the ladder. Additional support can be added to ceiling joist by installing metal framing straps that suspend from the rafters. Attach these with smaller lag bolts in the pre-drilled holes.
- Do not attempt to lift the bag and connect the chain without assistance.
Things You'll Need
- 4- by 8-inch Douglas fir block
- 1/4- by 6-inch threaded chain hook
- 1/4-inch self-locking nut
- 2-inch diameter flat washer
- 4 6- by 1/4-inch lag bolts
- Measuring tape
- Pencil
- Small framing square
- Hammer
- Handsaw
- Electric drill
- 5/16-inch drill bit
- Adjustable wrench
- Socket set with ratchet
- 8-foot A-frame ladder
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