zig
0

Notifications

  • You're all caught up!

Substitutes for Heavy Punching Bags

by
author image Beverlee Brick
Beverlee Brick began writing professionally in 2009, contributing to various websites. Prior to this, she wrote curriculum and business papers in four different languages. As a martial arts and group fitness instructor, she has taught exercise classes in North America, Europe and Asia. She holds master's degrees in French literature and education.
Substitutes for Heavy Punching Bags
Though one of the most common, a heavy punching bag is not the only way to practice your martial arts or boxing. Photo Credit Jupiterimages/Pixland/Getty Images

Heavy punching bags provide a cardio workout, resistance training and a means for developing good form in your punches and kicks. However, they can be tough to install and may be inappropriate entirely in some living or training situations. If you're in such a fix, you're not out of luck. There are other ways to get the same benefits.

Free-standing Bag

A free standing punching bag looks and acts much like a regular punching bag. It's cylindrical, padded, and offers the same amount of resistance. However, these bags don't hang from the ceiling. Instead, the cylinder sits on a reservoir you can fill with water, stones or sand. This provides a counterweight to keep you from knocking it over with your strikes. In general, you'll use this kind of bag almost exactly as you would a regular heavy punching bag.

Wooden Dummy

Called a "muk-yan-chong" in the traditional Chinese, this piece of training equipment consists of a wooden striking surface with wooden arms and legs to practice trapping, positioning, and blocking. This is an expensive option, costing as much at five times the price of a heavy punching bag, but is more flexible as a training tool --- and you don't have to mess up your ceiling putting it in place.

Kick Shields

If you work with a partner, you can get everything a heavy punching bag workout would provide and more by working with a kick shield. These foam pads have handles like a medieval knight's shield. One person holds it while the other punches and kicks it. Some advantages of a kick shield include a wider variety of appropriate strikes, greater mobility, and a surface that's friendlier to your knuckles. The disadvantage is you can't use one if you don't have a training partner.

Improvised Surfaces

If you have a camping pad and some rope, you can tie it to a tree and use it the same way you would a heavy bag. For direct punching workouts, you can simply use sofa cushions, or the top half of an easy chair. Any thick, padded surface with some stability beneath or underneath can work as a heavy-bag replacement if you apply a little ingenuity. Although none of these options are as suitable as a premanufactured training tool, they're better than not training at all.

LiveStrong Calorie Tracker
THE LIVESTRONG.COM MyPlate Nutrition, Workouts & Tips
GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
lbs.
ft. in.

YOU MIGHT ALSO LIKE

CURRENTLY TRENDING

Demand Media

Our Privacy Policy has been updated. Please take a moment and read it here.