So you’ve decided to get a punching bag for your home gym or maybe you just want to know which bag is the best to train with.
You might be wondering, why is there so many funny-shaped bags right? I mean, do you really need a body-shaped opponent bag?
Sure it looks like good fun and you can imagine it as your worst enemy (good tactic for motivation). But it might not be worth the $400-700 price tag if you just want to practice traditional boxing.
With so many options available, finding the perfect bag for your type of combat sports training can feel overwhelming.
You’re not alone. Many fitness enthusiasts, both beginners and experts face this problem.
Picking the wrong bag can lead to ineffective workouts, potential injuries, and wasted money. Plus, a mismatch between your training goals and your equipment can slow down your progress and make you lose your motivation.
But don’t worry – we’ve got you covered. In this guide, we’ll break down the different types and help you find the best punching bags for your needs.
Let’s dive in and explore your options.
Why are there so many types of punching bags?
Before we get into the specifics, let’s talk about why there are so many options of punching bags to choose from.
You might have heard of some such as; traditional heavy bags, uppercut bag, and speed bags. Each of these serves a purpose depending on your goal and your type of training.
It is VERY important to choose the right bag. For example, you don’t want to get a speed bag if you have no wall to mount it on.
Or if you are training for a combat sport like Muay Thai. Imagine trying to kick a speed bag at the same speed that boxers use it (I’m not saying it’s impossible, I just haven’t seen it happen yet!)
So the main things you need to consider when choosing your bag are;
- The space you have in your home gym
- What type of combat sport you are training for
- What your goal is (to develop speed, power or technique)
- Who will be using the bag (a younger child with no experience, or an experienced adult fighter)
How to choose the right type and the considerations to make
Where will you put the punching bag?
Considering where you will put your punching bag is key. If you have a home gym you might be more suitable to a standard heavy bag. If you have a smaller apartment a heavy bag might not be the best choice. Your neighbors might not be too happy listening to destroy the heavy bag every day!!
Wall-mounted options are good for smaller rooms, but bear in mind you need enough space for the bag to swing freely.
Think about your ceiling height too, the last thing you want is for your bag not to move because it’s scraping the floor.
A lighter bag might also be a good option if you are going to have to take it up some stairs to your apartment, but it might not provide the same stability as a heavier option
Ultimately, the right placement will depend on your training goals, available space, and the bag size you choose.
In my case, I chose to opt for a standard lighter hanging bag that is fixed to my ceiling. This was perfect for me because I wanted the movement and swing of the bag to work on my footwork.
What type of combat sport are you training for?
We’ve all had the debate before… yes, I’m talking about which sport is best. Your Muay Thai buddy will always vouch for Muay Thai because he claims the elbows and kicks would take out a boxer straight away.
Your MMA buddy will tell you that Muay Thai is no match for MMA fighters.
And your boxing friend will claim that Mike Tyson would beat them BOTH! (I’ll leave this for you to decide)
But, what sport are you training for? Each bag will serve its purpose, think about what your specific goal is and what you are focused on.
You might just be working on kicking and elbowing, so the freestanding bags sound like a good choice.
If you’re a boxer and it’s all about speed and movement for you, double end bags are perfect.
Keep in mind, all combat sports require good protection. Boxing gloves and hand wraps are the minimum.
What is your goal?
This kind of relates to what combat sport you are training for.
I’m a boxer and I personally love to improve my hand-eye coordination, footwork, and reaction time. This is why I spend a lot of time using double end bags and speed bags which I also have mounted on my wall.
If your goal is pure power, a wall bag or a heavy bag is a good choice. You can use these both for kicking, elbowing, and punching.
Think about your training requirements and what the most popular punching bags would be in a certified gym that specializes in your sport.
Who will be using the bag?
You might be a martial arts expert, with experience in different combat sports. If this is the case, you already know what it’s like to hit a heavy bag.
Now imagine a younger child with a heavy bag… you can see how it might not be a good choice. This is asking for injuries which just lead to complications and de-motivation.
If you do have a younger child who is interested in combat sports, go for a lighter bag that is high quality. Free-standing bags or a water-filled bag is a good option that drops to a lower level to match their height.
A general rule is that the bottom of the bag should be at waist level.
If you’re more experienced, you should go for other types of bags such as; teardrop shape bag, aqua bag or the boxing bar.
Also, consider the user’s body weight, I’m currently 71kg and I have 7+ years of experience in boxing, so the freestanding reflex bags usually topple over after a few punches (and no I’m not being big-headed!)
The different types of punching bags
Right, time for the good stuff. Now that you know what to consider, let’s get into the different types of punching bags and the pros and cons of each.
Free standing bags
Free-standing bags are great for home use. You can easily move them around from room to room and they’re a great option for those who aren’t particularly DIY friendly (me!). They save the hassle of having to install a wall-mounted or ceiling-mounted bag.
Free-standing bags are usually filled with water or sand at the base. Just bear in mind that they become heavier to move around if you choose to fill them with sand, but you’ll get more stability when you’re throwing those powerful kicks or punches.
I really enjoy using the free-standing bag at my local gym, it’s easy to move around it from different angles. They’re usually made from synthetic leather but are long-lasting.
A great option for those who don’t want to install anything to their ceiling or wall.
Pros
- Easy to move around
- Don’t have to be wall or ceiling-mounted
- Can be filled with water or sand
- Easy to install
- Able to move around the whole bag
Cons
- Can be pricey compared to traditional hanging bags
- Can easily topple if you use water to fill them
- They don’t swing so you won’t be able to practice timing
Speedball
The speedball or speedbag does what it says on the tin. It’s perfect for developing your speed, timing, accuracy, and developing that shoulder strength.
You might have seen many OG boxers using this in their training like Muhammad Ali, Mike Tyson, and Sugar Ray Robinson.
The speed ball is a small bag filled with air that hangs from a swivel mount. The high-quality ones are usually made of genuine leather.
I’ve found speed balls to be amazing in developing my shoulder endurance, which in turn, leads to less fatigue of the shoulders when I am defending. They are very different compared to the other types of bags and they can’t be used for powerful punches however, they will improve your hand speed and coordination.
Unfortunately, speed balls have to be mounted on your wall. I know what you’re thinking. “How does he expect me to do that?!” But trust me, it’s nothing you can’t accomplish with a few YouTube videos.
Pros
- Great for working on speed, coordination, and timing.
- Enhances shoulder endurance.
- A cheaper option than other types of bags
Cons
- Limited use, can’t be used for power punches or kicks.
- It can be difficult to mount if you haven’t done it before.
Traditional Heavy Bag
The traditional heavy bag is the one you see in most gyms. It’s perfect for all combat sports; boxing, kickboxing, MMA, etc.
The purpose of the heavy bag is to withstand powerful punches and to develop your speed and strength.
They are made of very durable materials and are known to be long-lasting. Just bear in mind, that they can be difficult to move around once you set the position, and they require a lot of training space to use it to its full capacity.
Make sure you chose the best heavy bag for you by considering the different sizes, different heights, and the weight of the bag itself. A more experienced fighter with powerful punches will want a heavier bag of a higher quality to withstand their punches.
Word of advice – don’t try to install this one on your own! They require a sturdy wall bracket or a ceiling mount connecting to the top of the bag. This can be a two or three-person job.
Pros
- Good for developing power
- Very durable, you won’t have to worry about it deteriorating over time
- Able to withstand all punches and kicks
Cons
- It can be very difficult to install in your home gym
- Difficult to move around once the position is set
Aqua Bag/Water Bag
This bag looks cool, and I mean really cool.
Imagine your friends walking into your home gym to see this big water droplet-looking punching bag, that is actually filled with water!
In the recent few years, Aqua bags have become more popular. They are unique in the way that they respond when you land a hit on them. They feel more realistic to what it would feel like to land a punch on another person.
The water also absorbs the power of your strike which means it has less impact on your joints. The bag also challenges you as the water flows around making it shift in different directions. This is good to keep you on your feet, and moving around.
They provide a unique training experience and if you’re looking to work on your high-level kicks and punches, then the aqua training bag is for you.
Pros
- Less stress on joints and muscles
- Promotes movement and balance
- Unique looking
Cons
- Can’t be used for low level kicks or punches
- Higher price range
Teardrop Bag
The teardrop bag is similar to the traditional heavy bags but it differs in its shape and size.
The purpose of its shape is to mimic an opponent. It has similar use to the heavy bag and will help you develop power, speed, and timing but it also allows the use of uppercuts because of its rounded shape.
It is almost the same as a typical heavy bag, and it will also require some help with installation.
You might also need a professional to come and install this for you because of the weight of the bag.
Pros
- Good for power, speed, and timing.
- Good for uppercuts
Cons
- Difficult to install without help
- Difficult to move around once installed
Body opponent bag
The body opponent bag is used to resemble your opponent (or your worst enemy).
This type of punching bag consists of a torso and head, which allows you to strike specific areas with kicks, punches, and elbows.
It is a free-standing punch bag which can be filled with water or sand.
If you are more into your self-defense training, this might be a good option for you. It is great for defensive maneuvers and counterattacks and is usually adjustable in height.
Pros
- Can be used to target different parts of the body
- Resembles actual opponent
- Good for self-defense training
Cons
- Needs to be filled with water or sand
- Easy to topple with powerful punches or kicks
- High price tag
Wall Bags
Wall bags are pretty neat. They are fixed directly to the wall and don’t swing or move (hence the name, wall bag!)
They’re great for fighters who are looking to gain experience in up-front, close combat. They simulate what it would be like closing into your opponent and using punches such as the uppercut.
They’re often quite heavy and come in various shapes so you can pivot around and get those different angles to punch with.
In my experience, I’ve enjoyed using the wall bag, but I find it easier to use such as a freestanding bag or a traditional heavy bag as I like to keep my feet moving.
The design of this bag will help you work on power punches, hooks, and uppercuts.
The bag is known to be quite rigid, so make sure you have a good pair of hand wraps and boxing gloves to use to avoid injuries!
Pros
- Good for working on hooks and uppercuts
- Good for powerful punches
- Not too expensive
Cons
- Difficult to mount, may require professional help
- Doesn’t require much movement when punching, which limits your footwork
- Suitable for only certain punches
Double End Bag
Last, but definitely not least, we have the double-end bag.
The double-end bag is iconic, it has been used for decades, especially in boxing. You’ve probably seen this in every gym you’ve been in!
The double-end bag is great for focusing on your reflexes, punch timing, and accuracy.
The first time I walked into my boxing gym, I thought I was slick enough to throw a couple of punches and keep the bag bouncing around. Let’s just say I was taught a quick lesson when it bounced back straight into my forehead.
The double-end bag (also known as the floor-to-ceiling bag) requires a lot of practice and precision. It is a small bag, similar to the speedball size, and its tied from an elastic rope from the ceiling to the floor.
It can be challenging as it requires constant movement and precise punches. It also simulates the movement of an opponent, forcing you to act quickly.
But the benefits are limitless, it can improve your precision, accuracy, movement, defensive skills, footwork, and more. An excellent choice for all combat sports.
Pros
- Works on different techniques and skills
- Cheaper than other bags
- Easy to set up
Cons
- It can be difficult to learn in the beginning
Other key considerations when choosing the right type of punch bag
Budget
Consider your budget when choosing your punching bag. Don’t overspend if you think you aren’t going to need the full features of the bag. Also look at the quality of the bag and read some reviews to see if it’s really worth the price tag, or if there are better brands out there.
Mounting and installation
Consider if you will be able to install the bag. You might need help from a friend or family member, maybe you need someone professional to come and do the job for you, also consider the cost of this in your budget. If you’re looking to completely avoid mounting your punching bag, your options might be limited, but you can also consider bags like the free-standing bag.
Quality and materials
My top tip is to avoid going for bags with lower quality and poor materials. This will only result in the bag deteriorating quickly and ruining your training experience. Try to go for high-quality bags that use materials like genuine or synthetic leather.
Size and weight
Don’t go for a punching bag that is going to going to be too heavy or too light for you. This can result in injuries or just ruin your training experience. Think about your skill level, physical strength, and your training space.
Reviews and recommendations
I know, I know, reading reviews can be time-consuming and boring. But I’m asking you to just take five minutes of your time to check the reviews before purchasing your bag. You’ll be surprised to see what people’s experiences are, both positive and negative.
Wrapping up and my experience with different types of punching bags
Over my 7+ years of boxing, I have used many bags of many styles. My advice to you is to go to your local gym and test out what feels right for you. Get a feel of the bags and throw all your punches and kicks. Also have a look at your training area where you want your bag to fit and envision what you think will be best for you.
I personally enjoy using the traditional heavy bag, the double-end bag, and the Aqua bag the most. They fit into my boxing training and style perfectly.
