These bags have a cylindrical shape, and the interior is made of tough vinyl, nylon, canvas, and synthetic leather. They are filled with impact absorbing material such as sand, foam, or fabric and offer resistance for strength training and developing penetration power. Water bags give a good kick back and do the least damage to user’s hands while sandbags are more durable and tough. They are available in two types:
Standing Punching Bags
Standing bags sit on a stand with wheels so it can be moved to various parts of the room.
Advantages of standing punching bags:
- The bags are ideal for smaller workouts rooms since they can be moved from part of the room to another.
- They are idle for kick workouts. The standing bag’s main base is at the center of gravity where the bag meets the stand post making it give more space for kicks to get the leverage needed.
Hanging bags can be suspended from the ceiling or mounted to the wall. When mounted from the ceiling the bag gives punching surfaces all around. Wall mounting is required for small workout spaces. They are ideal for punching specific workouts such as strength punching and speed punching.
Speed bags are small air-filled bags that are mounted on a short spring that quickly snaps the bag when it is hit. The more air you put in the speed bag, the faster it will respond and bounce back. They are often associated with boxing workouts and are focused on helping the trainer develop timing rather than strength. The trainer learns eye coordination, rhythm, and speed. The larger speed bags range from 9 inches to 12 inches. They need to be mounted to the wall or ceiling where they are not frequently moved.
Double Ended Bags
These bags are typically made of leather and are about the size of a basketball and are strung between the floor and the ceiling with two tight coils. Boxing workouts rely on this bag as it quickly strikes bag to hit the trainer enabling him to learn counterstriking skills, dogging, swerving and coordination skills. They need to be mounted to the wall or ceiling where they are not frequently moved.
Things to Consider when Buying a Punching Bag
The factors to consider when buying a heavy bag are the weight and the height of the user. The average male is about 5 feet 1 inch tall and weighs 19 pounds so the heavy bag should weigh between 5 and 7 pounds. The lighter bag is ideal for a beginner or someone tall. An experienced trainer or a someone larger than average is most suited for a heavier bag. The weight of the other types of punching bags is standard and rarely needs adjusting.
Punching bags are made of leather and vinyl. The leather is usually derived from goatskin. Vinyl punching bags are look similar to leather bags but are less durable. Choosing a punching depends on what areas you are looking to improve. Each bag is designed to improve specific areas of your body. Some bags will help you improve your speed while others improve on power. Leather punching bags feel more natural and comfortable.
The punching bag requires an idle space to swing back and forth depending on how high your ceiling is. You should be able to move around it at a distance. It is important to consider how you intend to use the bag and how often you plan to use it. Ideally, try out different weighted bags in a boxing gym to find out which one feels comfortable enough for you.
Benefits of Hitting a Punching Bag
- You develop better kicking and punching since the muscular development is related to specific muscles you use during striking.
- Hitting heavy bags helps strengthen the heart and improve the circulatory system through cardio workouts.
- Punching bags enable you to practice at full speed and power. This allows you to experience the impact of the strike and to develop faster punches.
- Punching bags help in strength training. Your body develops new muscles in an attempt to overcome resistance.
- The resistance encountered from the bag while training helps improve your overall lean muscle mass and tone your body. Punching a bag also helps in burning excess calories.
- Aerobic exercises allow the body to release endorphins ( a natural painkiller) and mood elevators. Endorphins help the body deal with stress, depression and ease pain associated with exercise.