Boxing has been a popular way to build strength and define muscles for many decades. But boxing is a great sport to keep you fit and shape your figure. It doesn't matter if you do boxing as a cardio and fitness workout or if you are serious about sparring and competitions: you definitely need a punching bag! You cannot train effectively without a punching bag. The choice for a punching bag is sometimes difficult, especially since there are different variants. We would like to give you a little help here.
What you will learn in this post:
- Which punching bag models are there!
- What and how to train on it!
- How to choose the right punching bag for you!
What kind of punching bags are there anyway?
You definitely know the classic punching bag - big, long, heavy - also known as a heavy bag. And you've probably seen boxers who hit a so-called speed ball very quickly. There are different types of punching bags, which we will briefly introduce to you below:
Heavy Bag - the classicA heavy bag is a cylindrical punching bag. It hangs under the ceiling or on a suitable bracket in the room so that it can swing freely. The classic punching bag is usually available from a length of 80 - 100 cm. The largest punching bags in this format are approx. 150 to 180 cm long. The weight and diameter vary depending on the model.
Angle Bag - the realist
Wrecking Ball - the unrelentingThe Wrecking Ball - the "Big Berta" - is also known as the large wrecking ball because of its pear-like shape. Similar to the Heavy Bag and the Angle Bag, it is attached to the ceiling so that it can swing freely. It is a rather short punching bag, which is correspondingly less in length and weight than classic punching bags.
Speed Ball - the fast oneThe speed ball is also known as a small wrecking ball and is usually attached to a bracket at head height. Alternatively, there is the double-ended ball, which is attached to the ceiling and floor with a rubber band. Since you train your speed in combination with precision, these punching bags are very small and light in weight.
What and how do you train on the different punching bags?
The different types of punching bags are not just there, but because you can use them to improve different punching techniques and effectively pursue certain training goals.
Training on the heavy bag
- On the Heavy Bag you train endurance, strength, concentration and coordination, responsiveness and mobility.
- The punching bag is positioned in such a way that you hit it in the middle with your punches.
- Jab, cross, hook, uppercut: Since you can train in a variety of ways on the heavy bag, this punching bag is suitable for all training levels.
Training on the Angle Bag
- The curve on the Angle Bag allows you to train wonderfully realistic body punches such as uppercuts.
- The punching bag is hung at a realistic height so that you can effortlessly switch between straights and hooks as well as uppercuts.
- With the Angle Bag you bring variety to your boxing training and can train different punching techniques.
Training on the wrecking ball
- On the big wrecking ball you train different striking techniques, strength, endurance and flexibility.
- Due to the shape, you can train uppercuts very well on the Wrecking Ball.
- When the wrecking ball oscillates, your footwork and coverage are also challenged.
Training on the speed ball
- On the small speed ball, you mainly train speed, timing and precision.
- You're training headshots, so the speed ball or double-ended ball hangs at head height.
- Since it is a very fast, responsive workout, the Speed Ball is more suitable for advanced boxers.
Which punching bag suits me?
If you want to decide on a punching bag, you should of course first think about what you want to train for. If you want to improve your speed and precision, the speed ball or double-ended ball is the right choice as a punching bag. On the other hand, if you want to do a varied workout, you should opt for a heavy bag, angle bag or wrecking ball.
Which punching bag is good for beginners?
If you are just starting out with boxing training, you should certainly not train directly on the speedball. You should first develop a certain basic technique, build endurance and train coordination and mobility. You can do that excellently on a classic heavy bag. If you would like to train in a more varied way in the future, you can also opt for an angle bag.
Customers ask, we answer!
Why do you need a punching bag?
You don't need a training partner for the punching bag, so it's ideal boxing equipment - in the gym and at home! In addition, you can train in a variety of ways on the punching bag; first learn the basic techniques and improve step by step. The punching bag training is elementary in boxing.
How much does a good punching bag cost?
There are various factors that influence the price of a punching bag - for example the size and the upper material. Basically, you should not buy cheap punching bags under 100 euros. The workmanship is usually so poor that the seams and materials burst after just a few training sessions.
How heavy does a punching bag have to be?
When it comes to the weight of the punching bag, you should be guided a bit by your body weight and what your training goal is. You train your punching power and endurance on a heavy punching bag. A light punching bag swings more and therefore challenges your speed and agility.
What size does a punching bag need?
Your body is also a good reference point for the size of the punching bag. For optimal pendulum behavior, you should hit the punching bag in the middle, so it should be correspondingly long. Also note: You can only practice kick combinations in addition to punches on longer punching bags.
Which is better: punching bag or standing punching bag?
During very intensive training - both with fists and feet - a free-standing punching bag can quickly begin to sway if the stand has not been sufficiently weighted. With this in mind, many boxers opt for a hanging punching bag that is attached to the ceiling or a bracket. Please note, however, that stable attachment is also the most important prerequisite for effective training with this variant.
How do I find the right punching bag?
You should go through the different aspects point by point, think about what you want to train, what your goals are with boxing and then decide on a punching bag.
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