Even if you are not a boxer, punching bags provide a wonderful way to stay in shape. They’re a practical and simple means to upgrade your at-home gym; in a way, they’re an all-in-one home gym. Most people tend to buy an empty bag because shipping a filled bag can be challenging and expensive. Purchasing an empty punching bag gives you a variety of alternatives for the punch bag’s filling in addition to saving weight and shipping expenses. You may fill it to your ideal weight and density, or you can refill it with a different type of filling to advance your training. Let’s get into the most effective approach to loading up the bag, what kind of fillings there are, and what the ideal weight of a boxing bag is.
The Types of Heavy Bag Fillers
Almost anything solid and cushion may be used to fill a boxing bag, and the market is flooded with products specifically designed for “punching bag filling.” However, you don’t have to use a specified filler for your bag. You can always use sand, sawdust, and textile rags, which are widely used and easily accessible. The weight you’re after for your heavy bag is generally in line with which filling you’d use.
If you want to start off with a less weighty bag, cloth rags are the perfect filler. They are an easy option for a beginner to start their boxing training journey. Along with old items from your own wardrobe, you can also purchase cloth rags or used clothing from vintage shops or wholesale fabric markets in your neighborhood. These need to have any trims and fasteners taken off before being neatly folded, to avoid those snagging. When you’re just starting out and don’t want a bag that will be too taxing to punch, using cloth rag filler is preferable. Due to the fact that it can be repeatedly struck without being as worn out as other choices, it will help you improve your agility, technique, and accuracy. But since it doesn’t provide the right amount of resistance for muscular growth, it’s more about improving your cardiovascular health than adding to your overall strength.
Sawdust is the right filler to use when aiming for medium weight for your punching bag. An excellent method to level up to this when you’re using a cloth-filled bag is to replace some of the rags in your boxing bag with sawdust. As you gain strength, you may advance by replacing more and more cloth rags with sawdust, steadily increasing the weight. A sawdust bag is a more stable alternative since it swings considerably less than a fabric rag-filled bag does. In comparison to fabric alone, it also increases resistance and hence helps to build up strength. To prevent spills, sawdust must be tied up in a bag of its own and then put into your heavy bag. Given that sawdust can travel through the air and cause allergies or irritation for certain people, it might not be the healthiest choice, therefore caution is required.
If your filler of choice is sand, you have to make sure that your punching bag is lined with textile rags to act as padding. Bags made of sand are very weighty and strong enough to resist a significant amount of force without swinging. The greatest strategy to develop your muscles and perfect your power punches in one go is to load up your heavy bag with sand. However, if done incorrectly, this can also be harmful to your hands. It is suggested that you increase your bag’s weight slowly by mixing sand and fabric. Sand is a preferred option for individuals who can manage a genuinely heavy bag because it is handy and quick to fill.
Why does my heavy bag’s weight matter?
When you’re in the market for a heavy bag, the first thing you need to look at is the size of the bag you have in mind for your needs. This is crucial as it has the most impact on how well your bag will perform. If the bag ends up being too light, it will not be effective for you, and it will also have too much swing. A bag swinging around wildly is also a safety risk, and not one that you need to be taking. If you absolutely must have a lighter bag, an area with adequate open space, like a garage or outside, is recommended. This will give you room to move and work on your speed.
Ideally, a heavy bag should just barely move when being struck with full power. This is what is preferred if you want a holistic workout that incorporates both strength and cardio elements. The flip side of this is that a punching bag that is too weighted may present too much resistance and feel very hard. This harness may expose your knuckles and wrists to detrimental wear and tear.
What’s the ideal weight for a heavy bag?
The usual guideline for bag weight is that your punching bag should weigh around half your body weight. This is a good rule of thumb to follow if you’re unsure about what size and weight of a heavy bag are suitable for you. A 100lbs (45kg) bag can be adequate for use by a 200lbs (90 kg) individual. Most adult fighters will find that bags which weigh at least 80 pounds should be comfortable for them. Boxers with greater expertise or who are professionals should search for bags that weigh about 80% of their body weight.
Lighter boxing bags have their advantages too, though. Bags between 25 and 40 lbs. (11 and 18 kg), can help you be faster and more accurate. It’s fine for a novice hitter to use a 40-pound bag. If you’re in good shape, keep adding weight. In the end, it’s all about what suits you and your needs.
One benefit of a heavier bag is that it swings much less than its lighter counterparts. A heavy bag should ideally move slightly when struck, but if there’s too much movement, it makes it harder for you to practice hitting kicks and punches. Boxers who have honed their power punches need bags that weigh about 100 lbs. (45 kg) as mentioned earlier.