Did you know that the oldest recorded punching bag dates back to 688 BC? It goes back to the Ancient Greeks who named it Korykos and used it for training. Even though this is the oldest known record, these bags were probably used long before. Nowadays, punching bags are an inseparable part of every boxer’s training routine. They come in many shapes and sizes, each with their own features and purposes.

Types of Punching Bags

Freestanding

These bags are very versatile when it comes to training your fighting skills. They don’t need any support such as mounting or hanging them from something. Instead, they have a sturdy, heavy base that keeps them in place. They also have a flexible pole and feature a target area. These punch bags are perfect for people who don’t have space to hang a bulky bag or who just want something easy to set up and something portable.

This versatile and portable standing punching bag is often used for practising kicks, punches and a combination of strikes. It’s stable enough so you can work on your accuracy as well. Plus, it’ll help you improve your coordination and footwork. All of these benefits make it perfect for beginners.

Standard Heavy Bag

One of the more traditional choices is the standard heavy bag. This one is perfect for kickboxing and boxing. It usually has a cylindrical shape and is made of high-quality, durable materials such as leather or man-made synthetic materials.

The purpose of these bags is to build strength, speed, and skill while withstanding strong blows. Their weight can vary from 27 kg to 70 kg depending on the user’s strength and experience level. Standard bags are good for working on your punching power and your striking position. You can hang them from the ceiling or attach them to a wall.

Angled

The angled bag is also known as a hybrid. It has a shape that looks like a human body because of the wider top. As it goes down it narrows, simulating a torso. Boxers and amateurs can practice a range of strikes, such as body shots, hooks, and uppercuts. This is a design made to give a more realistic training environment. Angled bags are perfect for precision, timing and accuracy. Training on them will give you the ability to punch some effective shots at your opponent’s body.

Speed Bag

The speed punching bag is a compact bag with an air chamber that is suspended on a swivel mount. It has a very specific pear-shaped body and it’s made of either leather or some synthetic material. It’s mainly designed to help develop your rhythm, hand-to-eye coordination, precision, reflexes and timing. The way this bag requires you to hit it will also improve your hand speed and arm and shoulder endurance. The repetitive motions improve your overall coordination.

Banana

The banana bag is very unique with its elongated shape which resembles a banana or a crescent moon. It was originally designed for practicing clinch work and kicks. Just like the standing punching bag, it will help you develop your kicks as well as your accuracy and power at different heights and angles.

Its extended shape gives you a realistic target to practice elbow punches and clinching, and also perform low kicks and knee attacks. This is a bag that can absorb powerful strikes because it’s filled with dense foam or a combo of sand and cloth. If your focus is boxing, this is the right bag for you.

Body Opponent Bag

A punching bag made to mimic a human upper body is called a body opponent bag, or BOB for short. It usually has a head, a torso and sometimes arms. This allows you to precisely strike a specific part of the opponent’s body. These free-standing punching bags are versatile and popular for self-defence training because they provide a realistic training experience. You can use them to work on your kicks, punches, knees and elbows.

Pole Bag

The pole bag is similar to the banana one but it’s slightly bigger. There’s more filling that settles over time and creates a thicker, heavier bottom. This is a bag that stands on a vertical pole and doesn’t need hanging. It’s good for low kicks and improves the power of your punches and kicks.

Uppercut Bag

Also known as a “wall bag”, this bag is perfect for practising uppercut and close-range punches. You install it at chest height and start working on your accuracy, timing, precision and power. Just be careful not to miss your target or the wall will hurt you a lot.

Wrecking Ball

This is a very heavy and thick ball. This means you won’t get a lot of swing from it. It has a rounded shape and it’s perfect for practising bobbing and weaving moves. With this punching bag, you can learn how to land uppercuts with a lot of power.

Benefits of Using a Punching Bag

Improved Power & Strength

Using a punching bag activates muscles in your body that you didn’t even know you had. Besides activating your bigger muscles, it also works on your stabiliser and accessory muscles. It’s only natural that your body is sore after a workout. This means your muscles are growing and becoming stronger which leads to more striking power.

Improved Technique

It doesn’t matter if you’re into boxing, kickboxing, MMA or some other similar sport, using a punching bag will improve your skills and technique. You’ll gain more precision, accuracy, stamina, hand-to-eye coordination and power.

Endurance Boost

Working the punching bag requires a lot of strength and hard work. Doing all of that exercise will push your body to the limit and elevate your endurance. You’ll get your cardiovascular health in line and won’t get tired as much when you’re walking up the stairs or going for a run.

Lower Stress Levels

Besides the physical benefits, using the punching bag also has mental benefits as well. It’s one of the best stress relievers. It can improve your mood and decrease the feeling of anger. You’ll feel excited after a workout and, best of all, you’ll be able to sleep better at night.