Punching Bags
How to choose one that suits your needs

A punching bag is an indispensable tool for martial arts training. It allows you to strike with full force, thus helping you learn the correct distance of a target. If you only practice striking techniques into the air, you will never learn this correct distance.

Frequent training sessions on a bag also helps to condition your muscles and joints to take the impact of striking. For example, there is a lot of force transmitted into your hand, forearm, elbow and shoulder when you punch something. These body parts need to be conditioned to avoid injury.

Bag training is also great to develop power, endurance, timing and footwork. Another great thing is that you don't need a training partner to use one.

Choosing a punching bag

Punching bags come in many different varieties. The following points will help you choose the right one for you.

Free Standing

Free standing bags have a base on which they sit on. Thus they do not require any more hardware, such as wall mounts, to use. They're great if you are a little short on space as they can be rolled away when not in use.

Hanging Bags

This is the most common type of bag. They often require additional hardware, such as chains and wall mounts, to be hung up. This type of bag adds another dimension to training because it often sways with impact, which is great for footwork, timing and co-ordination.

Material

Punching bags are usually made out of vinyl, canvas or leather.

Canvas bags can often give ‘skin burns' if not used with proper protective gear.

Vinyl bags come in a few different varieties. Some companies offer a vinyl designed to prevent tearing, such as Nevatear by Everlast.

Leather bags are usually the most durable. If you intend on using the bag a lot or have multiple users (such as in a gym situation) I would suggest a leather bag.

Filling

The filling of the punching bag will help determine how hard it is and how heavy it will be.

Punching bags are generally filled with shredded fibre. The hardness of the bag is often determined by the thickness of the foam lining the bag. This often ranges between 1 to 2 inches.

Water filled bags (also known as Wavebags) have the advantage of being weight adjustable, depending on the amount of water in the bag. The water can help absorb impact, making it more comfortable on the joints when striking.

Rubber filled bags are designed for outdoor placement and are waterproof. They are a great option for those who have not got room inside to hang a bag.

Weight

The weight of the punching bag will determine how much it sways when it is struck.

Heavier bags will have little sway, allowing you to hit it with full force. They are better for training striking combinations as the bag will not move away too much, allowing you to complete the combinations. Heavy bags are great to develop power and correct body mechanics.

Lighter bags will sway a lot more when struck. The extra movement of the bag allows you to practice footwork, timing and speed. Working on lighter bags are also easier on the joints of the body.

Length

Longer punching bags, such as 6 foot bags, allow you to practice low kicks to the thigh, knee and shins. They are also great for use on the ground to practice ground striking and mobility.

Tips when working on punching bag

• If you are new to using a punching bag allow your body a few sessions of using the bag before you start hitting with full force. This is to prevent injury. Your joints and muscles will need time to adjust to the impact.
• When striking the bag stay covered, imagine an opponent hitting back at you.
• For power development, practice punching ‘through' the bag by imagining the target to be behind the bag.
• Use your footwork and move economically around the bag
• Use a timer to keep track of your training times, aim to increase your time or number of rounds with each training session.
• Play with different combinations of strikes. Having a preset sequence of combinations that you must perform can really add another dimension to your bag work.
• Use bag gloves for lighter bags and use hand wraps and gloves for heavier bags. You don't want stress fractures in your hands that could stop you from training for months.
• Breathe. Correct breathing can extend your endurance and prepare your body to take a blow. Try short, sharp exhalations on each strike.

• Try using elbows and knees as well as punches and kicks. Develop your own combinations.
• If your bag can handle it, practice striking non-edged weapons such as kali sticks or a staff. This develops timing and distance for use of the weapons.
• Hanging bags can be taken down and used on the ground to practice ground strikes. Practice striking from mount position and guard position. Use your imagination.
• Train to music. It can help you develop better rhythm. Your favourite rock or techno songs can really get you pumped.
• Mix up your training. For example divide a 3 minute round into 1 minute of striking the bag, 1 minute of pushups, situps and squats and 1 minute of ground grappling (if you have a partner handy).
• Add in the occasional sprawl when working on your punching bag. This helps you train to defend against take downs.
• Use ankle weights and/or a weighted vest and/or heavy gloves to increase your workload.