Advantages of training with a punching bag

- improve physical condition

Exercises on punching bag are a great all-round workout. Improve speed, agility, endurance and motor coordination. Due to the involvement of many muscle parts at the same time during training, bag training is also a great way to burn unnecessary calories.
In the opinion of many trainers, the effort accompanying training on the boxing bag is comparable to the fatigue during an intense sprint - that is why training with the bag is increasingly used not only among adepts of combat sports but also by people who care about developing a good physical condition.

- psychological aspects

Training on a punching bag, thanks to improving our physical condition and strengthening our punching power, improves our self-confidence. Bag training is also a great way to get rid of negative emotions and a way to get away from everyday problems.

- perfecting combat sports techniques

Without a doubt, a punching bag is one of the basic training devices in any combat sport. Training on the bag allows us not only to improve the strength and technique of the punches but also to work on coordination when performing combinations of techniques.
One of the most important elements of training on the bag is the ability to learn to feel the distance when delivering blows.
Regular training on the bag also significantly strengthens the muscles that determine the strength and dynamics of strokes.

What kind of punching bag to choose?

Material

This is by far one of the most important issues when it comes to choosing the right deal. Of course, the best solution is to choose natural leather, however, you have to reckon with the high cost of such a bag and not everyone is willing or able to allocate too much of their hard-earned money for this purpose. What, then, is the alternative? Definitely Palwil.

Plawil is a very strong material used mainly for the production of tarpaulins, coatings and military tents. In recent times, mainly due to its low cost (compared to natural leather), it is one of the most popular materials used in the production of punching bags.

Remember, however, that plavil is not equal to plavil - it is important to have the right grammage and its reinforcement. It is recommended that the grammage of plavil is 650 g/m2 - it will provide adequate strength while maintaining adequate flexibility.

Filling

You can read about the type of fillings of punching bags and the article - What to fill a punching bag - However, deciding to buy a filled bag, the best solution is to buy a bag filled with material offcuts. It is also worth paying attention to the firm compaction of the filler, which will affect both the weight of the bag and the comfort of training on it.

Fastening tapes

The tape should be at least 10 cm long, however, the more the better. It is best if the tapes are still additionally trimmed with a circumferential belt - this will significantly increase their strength and resistance to damage.

Surrounding belt

Not all training bag manufacturers use it, but it's worth investing in a bag that has it - it reinforces the strength of the straps and at the same time masks them, so the bag looks better and the straps don't stick out, which cause abrasions to the hands during impacts.

Embroidery / logo

Note - some companies use embroidery, as you know they are created by hundreds of small holes which weaken the material! In addition, such embroidery is very impractical, numerous blows on it can cut the skin. Some manufacturers explain that the embroidery is made on a separate material, so it does not weaken its structure - but after all, this material is sewn onto the bag, and it in turn weakens its structure. So the rule is simple - any sewing or embroidery weakens the bag therefore it should be limited as much as possible.

Therefore, the best solution is printing (screen printing) - they look aesthetically pleasing and at the same time do not in any way affect the structure of the material.

Closing the bag

Most manufacturers use zippers, but often fabric scraps or sawdust (depending on the filling) enter the teeth of the zipper destroying it. Zippers are an inexpensive solution, but strongly not recommended in a punching bag as it significantly reduces its durability.

Definitely a better solution is a laced closure, but make sure that under the lacing there is a special tab sewn in to protect the contents of the bag from falling out during training.

In order to make training on the bag enjoyable and, above all, efficient, it is necessary to adjust it in terms of its own needs. The first decision should be to choose the right type of bag. The basic types of punching bags available on the market are:

Types of punching bags:

Boxing / classic training bag this is the most popular type of punching bag. It can be successfully used by both beginners and advanced players. Depending on its dimensions, both hand techniques and kicks can be trained on it.

MMA training bag - MMA bags are specialized bags that, thanks to their shapes, allow not only for efficient, specialized stand-up training, but also for perfecting throws and ground techniques.
MMA bags, thanks to the appropriate profiling, have striking planes arranged at different angles, so you can train on them specialized techniques such as elbow strikes or chin punches.
The contouring is also designed to make it easier to perform throws and to sit while perfecting ground techniques.
This type of bag is mainly recommended for MMA trainers and advanced fighters who want to perfect advanced techniques.

Hanging / hook training bag ? specialized variety of bag used for practicing hook, chin punches. It has a double diameter: a larger one at the top of the bag, a smaller one at the bottom The length of the bag is usually in the range of 80-150 cm, and its weight, depending on its dimensions and filling, is 20-50 kg. This type of bag is mainly used by boxing adepts to train chin techniques,

Boxing pears - pear-shaped bags are designed for people who want to improve hook and chin strikes. Bags of this type, thanks to their considerable weight (about 30 kg), are also a very good alternative to traditional bags for people who do not have a high enough room.

More information about this type of bag>>.

What size of a punching bag to choose?

Once you have decided on a specific one, you need to choose the right size of this bag.

There is a belief among many beginners that the bag should be as big and as heavy as possible so that it sways as little as possible during training-is this true? No it's not.

Remember that swinging the bag during training is advisable - in this way we develop not only the strength of the punch but also coordination and sense of distance, since swinging the bag forces us to constantly move.

The size of the bag and its weight should depend on the height of the room in which it will be hung and the type of training you intend to do

When bagging height well, depending on the height of the room, be sure to add the following:

• chain length: about 40 cm

• length of ceiling mount: about 15 cm

• distance from the ground (minimum 30 - 40 cm)

Exercise bag 180 - Very large and heavy bag designed for punching power training. Check out this bag>>

What should be the weight of the bag?

Heavy duty bags (weight about 50 - 60 kg) - Their size is usually 150 cm , 160 cm or 180 cm
Bags of this type are mainly used for training of punching power. Due to their heavy weight and sizable impact area, both foot and hand techniques can be comfortably trained on them. Bags of this type are often chosen by Kickboxing and Muay Thai fighters. The most popular bag in this range is the 160 cm bags.

Medium bags (weight about 30 - 50 kg) - their size is usually 130 - 140 cm in
These bags are a suitable choice for recreational trainers. These bags have enough weight and training surface for a comfortable workout while not requiring as much space. Bags of this type are the most common choice for home training.

What should be the diameter/circumference of the bag?

When it comes to punching bags, the most important qualities that indicate their quality are their durability and training comfort.
Thanks to the use of the highest quality materials, we ensure many years of durability of our products and thanks to appropriate fillers and author's way of filling the bags, they have appropriate weight and hardness and flexibility ensuring high comfort of training.

Bushido bags over the past few years have become known as the best bags on the Polish market.
Our bags are used by both amateur and professional sports clubs in Poland as well as in Germany, Switzerland and Ireland.
mo many positive reviews of our bags the whole are subjected to numerous tests and improvements to provide the highest quality bags at reasonable prices.

See video tutorial on. selection of a punching bag.
From the guide you will learn:

1. How heavy should the punching bag be?
2. How long should a boxing bag be?
3. What should be the circumference/diameter of the punching bag?
4. Is it worth buying very heavy punching bags?
5. What material should a punching bag be made of?
6. Why a circumferential belt on a punching bag?
7. Why in the chains of the punching bag ship?
8. What company to choose a punching bag?