What types of punching bags are there?

There are different types of punching bags available, depending on what we want to use it for. Every type is different in its size, shape, and weight, along with some other factors. Each of them provides different experiences and resistance to the person, so it is essential to choose the product with intelligence. Selecting the right type by its usage is necessary.

Basic types include heavy bags available in both hanging and standing varieties, speed bags, uppercut bags, double-ended bags, and maize bags.

Below are listed the different punching bag types available in the market so that you can take help from it to make a buy according to your usage:

Heavy bags for power

When the person needs training for muscle toning and improving muscle strength, lightweight models would be of no use. Hence, heavy bags are available for such purposes. Where lightweight punching bags are used for light exercises, heavy bags are used for strength exercises. 💪

Heavy punching bags provide strength training without being excessively stable and robust.

They are available in various types such as freestanding heavy bags and hanging bags. The material used for filling the heavy punching bags is usually water or sand, or fabric.

Water-filled bags provide more kickback and do not do much damage to the hand of the user. Whereas sand-filled heavy punching bags is a stricter option, and they are also more durable.

SECRETS to Punching Power

1. Free Standing Punching Bags


As the name suggests, free standing bags are the standing unit that frequently has wheels for portability. Because of wheels, this type is the most easily handled equipment and can be stored anywhere by dragging it to the storerooms.

Moreover, standing models are also perfect for kicking workouts. The standing punching bag has its center of gravity, maintaining the bag’s standpoint, and thus kicking would not affect the position of the equipment. It is also equally suitable for punching, and so it is an all-around option. Hence, they are ideal for almost any martial arts and maybe the best punching bag for beginners.

Learn more about this type here: https://punchingbagsguide.com/best-free-standing-punching-bags-guide/

2. Hanging Heavy Bags

hanging boxing bag

A hanging punching bag gives you the freedom of suspension as it can be mounted on walls and suspended on ceilings. They are suitable for small workout rooms as it saves floor space. They are best for punching workouts, but there are longer bags that can be used for kicking.

Don’t just throw punches at the bag, learn how to hit a heavy the proper way. Here are 10 heavy bag training tips to develop your boxing technique as well your punching power.

BY JOHNNY – expertboxing.com

3. Angled Heavy Bag


This equipment is almost the same as the hanging ones, but it has an angled surface. Thanks to this feature, it allows the fighter for training uppercuts more efficiently, but it can be used for all the other hits and kicks.

4. Grappling dummy

A grappling dummy is the best “toy” to practice real fighting since they look like a human body. Some grappling dummies can be mounted on the floor. However, most of these dummies are “bodies” to practice such moves like throws or takedowns. Hence, this type is typically used in combat sports like wrestling, MMA, or judo. Some examples how to use it.

5. Uppercut bags


Uppercut punching bag is a mini version of the heavy bag which is just available so that the athlete can practice striking by beginning at the waist level and then moving up towards the chin. It is quite hard to move the uppercut bag, and it also needs an excessive amount of space for mounting it horizontally.

6. Body opponent bag (BOB)

The BOB bag works similarly as a free standing bag. BOB is fixed to the floor, so it rebounds. The difference is that the body opponent bag looks the same as a man’s upper body. Therefore, we have a feeling as we were fighting with a real opponent. It’s great to practice body shots and blows for the head. It’s particularly useful for boxing training.

7. Wall bag


This type of punching bag is useful for those where the place is limited. Since it’s wall-mounted boxing equipment, it doesn’t rebound. Typically, a wall bag has a thicker upper section so that it’s useful to practice uppercuts. Compared to swinging heavy bags, it provides fewer options to develop boxing techniques. It’s much better for increasing the uppercut punching power.

Punching bags for improving skills

8. Speed bags


For a quick workout and fast punching, these speed bags are used. Reflex bags are filled with air and so a lighter type. A short spring is used to mount it, so when the strike is made, it comes bouncing back with speed, so as its name.

The speed bag is usually used for developing the skill of timing among the boxer instead of strength as with the heavy bag. With the help of a speed bag, the athlete can focus on the eye and hand coordination, and keep their concentration on his speed and rhythm. They are mounted on the ceilings or walls so that they cannot be moved easily. You need a speed bag platform.

When you see fighters with their hands down in the 4th round, its probably because they dont put in work on that speed bag.

Fzubek – forums.sherdog.com

9. Traditional or Mexican double end bag

double end

This particular type is about the size of a basketball (or smaller) and is strung in-between the floor with two tight coils, so as the name double-ended. It is somewhat similar to the speed punching bag in the sense that it hits back quite quickly when it is beaten.

But it is more like an opponent hitting back, and so the athlete can practice counter striking skills with the help of this double-ended equipment. The person can develop coordination and can practice swerving and dodging skills using this particular type. The double end bag requires dedicated floor space as it is mounted permanently.

The Mexican type has hourglass shape.

Just have fun with double end bags and use be inventive and you can find great ways to use it. Pretend like your sparring with someone, and avoid the punches by slipping and blocking.

TigerKnee44 – forums.sherdog.com

10. Maize bag


This type has a unique design, and it used to enhance the head movement technique. However, it can be utilized for developing the hooks and uppercut punches. Fighters like it since it swings well. However, it is not so good for body punch training.

11. Teardrop punching bag


This type of bag is more suitable for training that develops accuracy, timing, and speed. Thanks to its shape, it is also valuable equipment to practice close punches such as hooks and uppercuts, but also suitable for practicing the head movements for defense. It is usually lighter, so it swings more.


What is a punching bag filled with?

There is a wide range of materials that can be used, and you can also combine them to get the needed weight and punching surface. You can use rags, clothes, sand, grains, or buy special materials for this purpose. You can learn how to fill the bag correctly here.

What weight heavy bag to choose?

That depends on your weight. The heavier you are, the more massive bag you will need. Typically, we need a heavy punching bag that half of the weight of the user. Check out the following guide.

choosing heavy bag

How to pick the right type of punching bag?

Heavy bags such as hanging or freestanding that don’t rebound so much are suitable for developing punching power. Light items such as speed or double end bags are useful for improving the skills and techniques such as reaction time, hand-eye coordination, co ordination, hand speed, etc.

If you want to improve your skills for any martial arts, the best is to have both types, one for strength and one for technique. For cardio training to lose weight or to get better muscle tone, both types work well.

Are standard heavy bags good for kicking?

Sure! If you get a heavy duty punching bag, you can use it for kicking as well. However, it’s better to get a long bag, such as a Muay Thai bag or a banana bag, since you can practice low kicks and knee strikes.

Can I use a punching bag outdoor?

Most of the bags come with a synthetic shell that resists sweat, but they can’t protect the inner filling from a lot of water. Plus, the sun also damages these materials. So, I don’t recommend keeping a bag outdoor unless it’s under a protected place. Leather bags should be stored indoors only.

Should I need to use boxing gloves?

For heavy bag training, you must. Training gloves and hand wrap protect the vulnerable bones and joints of the hands and wrists. For light types of boxing bags that improve punching technique, perhaps you don’t need gloves, but they still bruise the skin.

What types of surface materials are there?

Typically, the shell of the punching bags is made of leather or some synthetic material such as vinyl or canvas.

Leather bags are the best for sure, but they require maintenance. For example, we should clean them after every workout and use a leather conditioner for moisture and dryness protection. Leather bags are more expensive and usually hand made.

Synthetic punching bags are cheaper, and typically they don’t require much care. Since the material is plastic, it resists the moisture well. Also, these are durable materials. That is why most of the bags are sold with this type of shell.

How much swing is good?

The required swinging depends on what you want to develop. If increasing the punching power is your aim, you need a traditional heavy bag with limited swinging. If you need to practice footwork, reflexes, timing, hand-eye coordination, you need a longer range motion, and with that, a bag swings more.

Are free standing bags worth to buy?

Standing bags are an excellent choice for people who lack space at home or can’t hang a heavy bag. Unfortunately, lightweight standing bags tend to fall over, so they are suitable for fitness purposes or light people. There are only a few professional bags such as Wavemaster XXL or Ringside Elite that stands power kicks and punches (muay thai).

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