Different Punching Bags & How the Bag is Used in Training

Types of Punching & Kicking Bags

Generally, the term “punching bag” often refers to a wide variety of training bags used in boxing and martial arts training. Besides developing powerful punching and striking techniques, the punching bag reinforces and conditions your bones and tendons to withstand the force of impact when you hit a hard target. Best of all, the punching bag develops fitness while at the same time toning most of the muscles in your body, including the legs, arms, abdomen, and back. The bag is also known to be a great stress reliever for those who need to channel their anger or frustration in a more productive manner. Below is a list of several of the most popular types of punching bags and their intended uses.

Heavy Punching Bag

Heavy Punching Bag

The Heavy Bag
The heavy bag is a stuffed bag made of leather or vinyl, which varies in weight between 50 and 100 pounds and is used mainly among boxers for building punching power and improving boxing technique. It can help to develop all the traits you want as a martial artist: power, form, speed, and endurance.

One of the best parts of the heavy bag is that you can really pound on it if you want to let off steam and frustration, but more importantly, improve your combination of power and technique.

Speed Punching Bag

Speed Punching Bag

The Speed Bag
Speed bags are small, air-filled bags hung from a rebound platform parallel to the ground. Speed bags help a boxer to build up arm strength for improved punching power and to be keep his hands up throughout a long fight. Furthermore, speed bags develop hand-eye coordination and teach fighters how to shift body weight between feet when punching.

These punching bags come in many different sizes, ranging from the large 13”x10”, mid-size 11”x8”, and smallest which is a 6”x4”. Generally speaking, the bigger the bag, the slower it is and vice versa, the smaller bags move faster and take mroe stamina to maintain a steady rhythm.

Double-end Punching Bag

Double-end Punching Bag

The Double-end Bag
The double-end bag is a distinctive piece of workout equipment that is often used in a variety of martial arts disciplines. Double-end bags are small, inflatable bags that are most often made of vinyl or leather.

These bags are hung vertically in the air using an elastic cord that anchors it to the ceiling and the floor. Unlike the heavy bag, double-end bags are specifically used to develop timing, speed, skill, and precision with your punches.

Teardrop Punching Bag

Teardrop Punching Bag

The Teardrop Bag
The teardrop punching bag is outstanding for developing punching power. The width and heaviness of the bag makes it considerably different from the speed bag, which helps with speed and hand-eye coordination.

The teardrop bag needs a much harder punch to move its weight around. Once you begin hitting the teardrop punching bag with power, you will increase the power and endurance in your arms, shoulders, and mid-section.

Whichever punching bag you choose to use, know that owning a bag allows you to practice at home, ultimately propelling your martial arts abilities ahead of your peers.

Image licenses:
Heavy bag – iStockphoto (view source)
Speed bag – iStockphoto (view source)
Double-end bag – ExigoBoxing.com (view source)
Teardrop bag – Everlast.com

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