Hanging Vs Free Standing Heavy Bag | What’s Difference?

free standing vs hanging heavy bag
Standalone & hanging punching bag comparison

A few years ago when I decided to buy a heavy bag, I was hesitating for long between the hanging and free standing heavy bag. After checking out a lot of discussions and the suggestions of experts, I bought my hanging bag, and I could not be more happy with it (though, the installation was a pain in the butt for me.)

If you are in the same situation now, I would like to help you to decide. Here I’m going to show you the pros and cons of both.



If you want to be serious with any martial art, there is no training with a hanging bag. It is the best equipment to boost your punching power, develop your offensive and defensive techniques. Also, it is suitable for cardio workouts.



While swinging seems to be a problem for a beginner, it is one of the main reasons why this type of bag is so practical. Just think about it. If you fight with an opponent, does he stay at the same place? Of course, not.

When the bag swings, you have to coordinate your body to throw a punch (range), and that develops your offensive skills.

Also, when the bag comes towards you, it is an excellent possibility to practice your defense skills such as stepping away, blocking, etc.

Hence, if you cannot spare with someone, it is the most suitable to get a “real” combat situation.

working out



If you want to boost your punching or kicking power, you should hit a target that has weight behind it. The problem with free-standing equipment is that the bag itself is not heavy, just its basement.

So, if you want to improve your punch, kick and body power, use a hanging heavy punching bag. It will never fall over even if you hit it with enormous power.


  • It needs space to use. If you live in an apartment or you are lack of space, it is not the best option. It needs space to swing.
  • Installation is not easy unless you are familiar with drilling, etc. (I’m not. I spent a day with it). Also, you need a massive base where you can hang it.


Free Standing

A lot of people who want to work out at home prefer free static heavy bags since they are out of the box. But, if you need one for serious training that stands everything, you have to dig deep into your pocket.


  • No installation required. You just need to feel the basement with sand or water.
  • Most of these bags are stuffed with high-density foam inside, so their surface is not so firm. Hence, it is more comfortable to your knuckles or legs when you kick it. That is useful if you want to use it only for cardio boxing or kickboxing workouts.
  • It is suitable for practicing low kicks for example for Muay Thai.
  • It is easy to store since after usage you can put it into the corner of the room for example.

woman boxing training


  • The bag itself is light, so it has limits in case of developing punching and kicking power.
  • Under intensive usage, it may break, especially models that come with an adjustable “neck.”
  • Since it stays in a static position, it does not provide as many possibilities as hanging ones for developing offensive and defensive skills.
  • Lighter products may fall over if being hit by a stronger blow or kick.

Related: Best free standing punching bags


Which one is for you?

If you are lack of space or have nowhere to install a hanging bag, a freestanding bag is better than nothing. Also, it is suitable for you, if you want to use it for cardio training or “light” training.

If you have space, just get a hanging heavy punching bag because it is more versatile and durable. Also, it the best equipment to develop martial art skills at home.

Have you got any questions? Feel free to ask below.

Hanging Vs Free Standing Heavy Bag | What’s Difference?
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Don't you know which to buy? Hanging or a free standing heavy punching bag? Check out their pros and cons here to know which is for you. #boxing #heavybag

2 thoughts

  1. The dude in the Rival video. Is he not the same guy who did a boxing video series for Title? Why did he switch?

    • Yes, in the 2. DVD (The Basics), there is a guy who looks similar, but he was much thinner. Maybe he is. I don’t know why he left. Perhaps he made his own boxing equipment company.

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