Advice on Punching Bags

Boxers, martial artists and everyday fitness enthusiasts use punching bags. These pieces of equipment offer both self-defense and health benefits. If you are in the market for a punching bag, you have several options. Choices include hanging, freestanding, grappling, speed and double-end bags. They come in a variety of shapes and sizes. Determine your fitness goals before investing in a punching bag.

Hanging Heavy Bag

The hanging heavy bag is an ideal training tool for boxers and martial artists. The large, durable hitting surface allows fighters to practice strong punches and kicks. The swinging motion of the bag simulates a moving opponent. According to Bodybuilding.com, heavy-bag training improves aerobic fitness, power, coordination and core stability. The website recommends working out in rounds to simulate a boxing match. Hit the bag with combinations of various techniques. A disadvantage of this bag is that it can be difficult to set up in your house. Heavy bags weigh between 40 and 100 pounds. Use a chain to hang the bag from a strong beam in your ceiling. A special hanging frame is another option.

Freestanding Heavy Bag

If installing a hanging heavy bag is not possible in your house, try a freestanding version. This bag has a base that can be filled with water or sand and an adjustable height. The freestanding bag offers many of the same benefits as the hanging version, but it does not swing side to side. Sometimes, these bags topple over when hit by powerful kicks or punches. An advantage of this equipment is that it can be easily moved around your house. Freestanding bags are frequently used in cardio kickboxing classes due to their aerobic benefits. When hitting heavy bags, wear gloves and kicking shoes to protect your hands and feet.

Grappling Dummy

A grappling dummy is basically a heavy bag that lies on the floor. Some of these bags are shaped like a human torso. This bag is ideal for mixed martial artists. Practice your punches, elbow strikes and knee kicks on this grappling bag. Frequently hop over the bag to get an effective cardiovascular workout. Work on transitioning between various ground-fighting positions. The grappling dummy also helps improve your take down strength and skill. Pick up the bag and slam it to the ground during your practice sessions. Grappling dummies typically weigh between 50 and 130 pounds.

Speed Bag

The speed bag is a classic piece of boxing equipment. Talented boxers make the bag bounce back and forth in a fast, almost mesmerizing rhythm. The small bag hangs from a platform that is attached to the ceiling or wall. Adjust the height of the bag so its fattest part is at your nose level. Ross Boxing.com suggests changing the name of this equipment to the "control" bag. Focus on controlling the rhythm of the bag and keeping it going. Jab the bag after an odd number of rebounds. If you are a beginner, hit the bag and let it rebound five times before hitting it again. The speed bag improves your hand-eye coordination and timing.

Double-End Bag

The double-end bag is not as popular as other punching bags, but it gives you an effective workout. This training tool is a small, round punching bag connected to the floor and ceiling by elastic straps. This bag improves your speed, timing and footwork. When you hit the bag, it bounces side to side in an unpredictable manner. Pretend the double-end bag is a quick opponent. Try to correctly time your punches or kicks as you move around the bag.