The 2022 Ultimate Guide to Home Punching Bags

If you’re a boxer or kickboxer that can’t make it to the gym every day or you’re just looking for a great full body cardio workout you can do at home, a heavy bag can be a great asset. You don’t need a partner and you can hit it hard to build power, fast to build speed, and over and over again to build endurance.

There are so many things to consider when buying a heavy bag. How to hang it, where to hang it, maybe get a free standing bag and skip the hanging altogether?
How heavy should it be, what shape, what surface, what filling, etc.
There is no one right bag for everyone. Keep reading and you’ll know everything you need to know to buy the right bag for you, with confidence!

Consider Your space

If you own your own home, then you have a few more options than apartment dwellers. But there are still quite a few variables to consider.

Ceiling Mounted Bags

If you have a building with sturdy ceiling joists in a room with lots of space on every side then this is likely the way to go. Obviously, everyone’s place is different so hopefully you can see how to modify these methods to your unique situation
When you mount a bag, in most cases that’s where it’s going to be forever so it’s worth spending some time planning your space.

Mounting A Heavy Bag To The Wall

Freestanding Bags have the benefit of being somewhat mobile, you can move them around the house, even inside and out, however you see fit. But they are more bulky by nature than their hanging counterparts.

If you are hanging your bag outside consider the durability of materials or maybe it’s practical to bring the bag inside when you aren’t using it.

Hanging Bag Styles

Heavier bags are harder to move and are great for working punching power and endurance. Lots of reps on a heavy bag will make those shoulders grow. A lighter bag will move around a bit more, especially if you put it on a longer chain, which is great for practicing footwork and distance control.

Muay Thai Bags

PRO Muay Thai Bag
PRO Muay Thai Bag

Muay Thai bags are 6 feet long so that you can practice knees and leg kicks easily. The six foot bag is certainly not the only type of bag used in Muay Thai training but it is most likely what someone is talking about if they use that term.

Wrecking Ball Bags

Wrecking ball bags have unusual features that might make one ideal for your home. They come in a variety of weights and sizes, but are usually considerably smaller than a typical boxing style bag. Great for working uppercuts and hooks!

Angle Bags

Another style of bag that is gaining popularity is the angle bag. They feature a “head” region that is wider than the bottom. In addition to allowing powerful uppercuts, there is also an unusual balance to the bag once you start throwing in kicks and knees.

Boxing Bags

Should you buy filled or fill it yourself?

Hanging Bag Mounts

Ceiling Joist mounted

Wall Mounted

Bag Stand

Free Standing Bags

Century Wavemaster XXL

Other Options

Double End Bags

Doorway bags

Speed bags

Uppercut Bags

Wall Bags

Hanging Dummy

Holding pads

Holding Thai Pads
  • Be engaged.
  • Give Feedback
  • Mimic fight conditions
  • Adjust to your partner’s needs/abilities
  • Be encouraging
  • Push enough just beyond fighter’s abilities
  • Move around
  • Meet strike with proper resistance
  • Don’t use your round to “rest” when holding for a partner. See top of list
  • Be in control. You’re the coach of the round.

Equipment used

  • Kick Pads
  • Mitts
  • Belly Pad
  • Kick Shield
  • Thigh Pads
  • Headgear?

Boxing Gloves

We are going to cover everything you need to know about boxing gloves.

Traditional Gloves
from 8-18 oz

Hybrid gloves

Sparring Gloves

Bag Gloves
These are only used to protect your knuckles from the bag. There is no thumb protection and very little padding.

MMA Gloves