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May 22, 2023

The 15 Best Punching Bags

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Ready to work out Rocky-style? We put together a list of the 15 best punching bags for all budgets and skill levels. Hit the gym and your goals with style.

Here’s a price key to help you find the best bag for your body and budget.

Price: $Weight: 70–120 lbs.Size: 3 ft.With an adjustable weight, the MaxxMMA works for folks of various sizes and strengths. The patented water/air technology includes a welted PVC bladder, which helps you customize the weight to your size.Bag bonus: The synthetic leather is durable and resists splitting and cracking.

Price: $Weight: n/aSize: 3, 4, or 6 ft.This Muay Thai bag is narrower than the average heavy bag, so it’s better for mixed martial arts. The Jayefo Trexter comes unfilled, saving you some money up front. It’s made in three sizes — 3, 4, and 6 feet — and five colors.P.S. The leather exterior and industrial-strength straps come with an impressive 10-year warranty.

Price: $Weight: N/ASize: N/AA reflex ball is a good punching bag alternative if you’re tight on cash and space. It’s also great for increasing your speed, timing, and reflexes. This set comes with an adjustable headband and three balls. You can work your way up to heavier balls when you’re ready.

Price: $Weight: N/ASize: 9 L x 6 W in.Beginners get a chance to cut their teeth, er, knuckles on this medium-size bag. It’s great for building speed and shoulder endurance. You can refill the bladder as it starts to lose air (which it will every few days if used on the reg).PSA: The tough leather exterior holds up well, but you need to buy the anchor hardware separately.

Price: $Weight: 1 lb.Size: 7 or 9 in.Double end punching bags like the Pro Impact can improve hand speed and develop timing. It’s made of genuine leather with reinforced welted seams and loops, so it can def take a beating. You can choose either a 7- or 9-inch bag, based on your size and weight.

Price: $$Weight: 100 lbs. (filled)Size: 28.3 in.The HydroStrike isn’t as tall as a full-size heavy bag, but it has the same weight for a similar experience. The water absorbs the shock of each punch and mimics the feel of a human body. It comes with a nozzle, hanging bracket, and chain, so all you need to do is make sure it’s securely anchored to the ceiling.FYI: It ships unfilled and tips the scales at 100 pounds once full.

Price: $$Weight: 182 lbs. with sand, 137 lbs. with waterSize: 69 in.The Dripex offers an incredibly stable base that can be filled with either sand or water (but sand is recommended). Twelve suction cups hold this 182-pound monster in place. The weight and height make it fab for the whole fam.Our fave part is the shock absorbers that absorb the shock of impact and take pressure off your knuckles and wrists.

Price: $$$Weight: 270 lbs.Size: 60–78 in.Century Bob is a great workout buddy, especially if you want to practice self-defense. A realistic target lets you get a feel for the real deal without hurting a sparring partner. Bob adjusts from 60 to 74 inches in 6-inch increments. When loaded with sand, Bob comes in at 270 pounds.

Price: $$$Weight: 270 lbs.Size: 69 in.Ready to kick it up a notch? This 270-pound, 69-inch behemoth can take high kicks, punches, and everything in between. A wide, stable base keeps it upright even under heavy hits. The high density foam filling will protect your knuckles and wrists but still provides a real-deal experience.

Price: $Weight: Varies based on fillingSize: 2 ft.Kids need a stable bag that lets them learn technique and correct form. Enter the RDX. The leather exterior offers a comfy surface that can take the learning hits of a newbie. It also comes with a pair of gel-padded boxing gloves that reduce strike shock.Fair warning: The gloves are on the small side.

Price: $$Weight: 70 lbs.Size: 3.5 ft.The MMA Heavy Bag Kit lets you jump into mixed martial arts with a quality bag, hand wraps, and gloves. It includes a bungee cord so you can add resistance to the bag in case the 70-pound fill weight isn’t enough.This model works with an Everlast stand or a ceiling anchor. The chain lets you adjust the height to fit your size too.

Price: $$$Weight: 280 lbs.Size: Frame footprint 68 L x 44 W x 94.5 H in.The Everlast 2-Station Gym gives you pro equipment and adjustment options in your home. You can focus on speed, endurance, timing, and strength every day. Yes, it’ll cost you. But it’s a dope investment if you’re super dedicated to the sport.

Price: $$$Weight: 270 lbs.Size: 47–68 in.Before you can “float like a butterfly and sting like a bee,” you need to learn the basics. This height-adjustable freestanding punching bag ranges from 47 to 68 inches and can be filled with sand or water. It also offers a flexible rebound that’s better for beginners.

Price: $Weight: N/AHeight: 48–58 in.This punching bag stand is a killer cardio workout. The inflatable bag sits on a spring-loaded shaft that builds timing and speed. The rebound effect will also help you develop more hand-eye coordination. Multiple users can adjust the height from 48 to 58 inches.

Price: $$Weight: 100 lbs.Size: 48.5 in.Ready to try a heavy bag? At 100 pounds and 48.5 inches tall, the Nevatear is great for a newbie who’s ready to start building strength and endurance. The fabric/sand filling offers good weight and resistance. It also has the perfect amount of give for a realistic experience.Bonus: It’s super affordable for a prefilled bag.

If you’re still on the fence about going all-in on a punching bag, we clear up some common questions here.

Absolutely. A boxing workout, which can include hitting a punching bag, is a great cardio, strength, and power training method. It doesn’t just work your arms, either. This type of activity also engages your obliques (abs), traps (trapezius muscle), and lower leg muscles to improve the range of motion in the whole body.

Unlike weightlifting, fitness pros say it’s cool to work out on a punching bag every day if your hands and wrists feel up to it. Although, you might want to stagger your sessions by a day or 2 at first to give your body time to adjust.

As far as session length, the general recommendation is 15 to 30 minutes — similar to most cardio workouts.

So, you don’t necessarily need the fully-padded boxing gloves like the pros use in the ring in order to work a punching bag. However, some type of hand or wrist protection is highly recommended to protect your joints from any injuries due to strain.

If the punching bag you purchase doesn’t come with a set of gloves, a quality athletic wrist wrap or a pair of well-fitting sparring gloves should work fine.

Not unless you want one. Just like other forms of exercise, you can do this one solo or with some guidance. If you’re actually interested in learning how to box, a trainer or an instructional training program could be the way to go. But if you’re just looking to get your heart rate up or blow off some steam, have at it!

Size and weight. Unless you’re working with one of those smaller hanging speed bags, a punching bag should be no less than about half your body weight. This prevents wild bag swings and offers muscle-producing resistance.

And speaking of resistance — you want your punching bag to have a little give to it so that it can absorb your punches without being too firm. No matter how strong you get, you don’t want to make a habit of punching columns.

Exercising with a punching bag is a great high intensity, low maintenance workout option for your entire body. With a boatload of different bag options available, selecting the right one for you should come down to your fitness and frequency goals, as well as your budget.