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The right punching bag is a worthy addition to your home gym, providing you know what to look for Rower
One of the most physically-demanding workouts going, boxing is tough to beat as a fitness all-rounder, requiring stamina, balance, coordination, aerobic endurance and muscle strength in equal measure. Going blow-for-blow with a dead weight might sound easy, but bag work – that is, drills on a punching bag – is as demanding mentally and physically draining as a round in the ring.
'The full body benefits of a bag workout are endless,' agrees Jay Revan, personal trainer at Flykick. 'Your cardiovascular fitness, muscular endurance and muscular strength will all benefit greatly from using a punch bag.' No body part will be spared: boxing is demanding on your upper body, lower body, and core, and the fat-sizzling HIIT nature of the workout reveals lean muscle like no other.
Finding exercise you enjoy is about more than bicep gains and washboard abs. Your brain needs a workout too. After a stressful day at work, a one-on-one with the bag can be an effective way to blow off some steam and boost your focus. 'There is a huge mental aspect to the sport that a lot of people miss when discussing the benefits, whether for fun or competition,' says Reven.
Of course, boxing is about more than just delivering a powerful punch. When you’re in the ring, you need more than brute force to box effectively – technical know-how is imperative. This is where the bag comes in. 'All boxers need great coordination and core stability to be able to throw punches with power but also using the correct technique,' says Reven. 'Punch bags allow you to focus on getting your technique right as well as your footwork and bag control.'
For all these reasons – and more – boxing has hit the mainstream in recent years. A surge in boutique boxing classes and clubs have made the tips, techniques and training patterns favoured by professional boxers accessible to us mere mortals. Building fight-worthy fitness is a gratifying process, but it takes commitment, resilience, and, more often than not, a fair bit of cash. Which is where that spare corner in your garage comes in.
Despite the intensity – and the ever-present risk of being knocked out – boxing is technically a low impact sport. Since high impact exercise such as playing football puts stress on your weight-bearing joints (think knee, hip, ankle…) it’s a hotbed for injury. Not only does boxing place far less force on your body than, say, going for a run, it’s more taxing on your aerobic system and recruits muscle groups in both your upper and lower body, getting you fitter and faster. Presuming, of course, that your technique is on point.
Proper form starts with your feet. A solid foundation will help with your balance, says Reven. 'The first technique I teach my clients is how to move correctly, good footwork allows for greater bag control,' he explains. 'A steady stance and strong core will help you to punch with correct technique. Keeping your punches nice and long will allow for greater reach, maximum power and will reduce your chances of picking up an injury.'
Punching bags might not be able to punch back, but they can still cause some damage. So before you start swinging, cover your mitts. 'Having boxed for 10 years I would definitely not recommend anyone to hit a punch bag using bare knuckles,' Reven continues. 'Being able to hit the bag correctly and safely is paramount. Using hand wraps and gloves allows you to hit the bag with power while avoiding serious injury to the wrists, forearms and shoulders.'
With so many punching bag options available, where should the aspiring home boxer begin? Heavier bags will allow for greater strength benefits, Reven explains, helping you develop powerful shots, while uppercut punching bags, being much smaller and lighter, are ideal for working on combination punches (and, as the name suggests, a more accurate uppercut).
Speedballs are small and extremely lightweight, he continues, and help to improve hand-eye coordination while giving your shoulders a beasting. Free-standing punching bags – popular within the boutique fitness market – are ideal for a full-body workout, allowing for free-flowing punch and kick combinations, he adds.
If you’re looking for versatile equipment that’ll go the distance, a boxing bag should be your first port of call. You don’t need a huge home gym or even a great deal of space – opt for a free standing boxing bag so you can store it on rest day (and move it outside in the summer). Question is, what should you look for from a high quality bag?
'Boxing bags move and respond in different ways depending on their size and weight,' explains Richard ‘The Secret’ Williams, former Commonwealth and World IBO Boxing Champion, and instructor and co-founder of The Secret Boxing Gym. 'For developing speed and accuracy, opt for a lighter bag around 24 to 40 pounds. For building strength and power, a heavy bag is the best option.'
While leather is the more expensive option, 'it’s by far the best material, as it’s durable and feels more natural to punch,' Williams explains. And don't forget the rest of your kit – 'it’s essential you invest in a good pair of boxing gloves and wraps as these will protect your hands, wrists and knuckles.'
What it ultimately comes down to is how you use the bag, he says. 'This will really determine the benefits... Even a fairly light bag can give you a good workout if used correctly.'
When kitting out your home gym, the first thing you should consider is space, says Reven. 'Is there enough room to box safely and effectively without bringing your brand new 50-inch flatscreen TV crashing to the ground or even worse, injuring yourself?' he asks.
It’s also important to buy a punching bag that reflects your current skill set. Picking the correct weight is crucial to avoid injury, says Reven. 'A light to medium-weight bag that can easily be put up or taken down and stored away securely is a safe place to start,' he suggests. 'If you have more space, I would suggest a free-standing bag as long as you have the room to move around safely.'
From water-filled to foam-packed, below you’ll find seven different punching bags to suit every boxing level.
You’ll need a fair amount of space – and a strong ceiling – to accommodate this heavy duty RDX bag, but make no mistake: it’s built to last. Designed to withstand 'the toughest trainings, this punch glove and bag kit includes a heavy-duty anchor system, rust-proof steel chains and RDX padded gloves.
Standing at 6ft tall and with a circumference of 110cm, this free standing punching bag is like having your own heavyweight opponent in your living room. The striking surface of this bag is made from leather, which is infused with an anti-rip material to ensure it can withstand repeated impacts. Ideal for all manner of combat sports, from boxing to kickboxing to MMA, simply fill the base with either sand or water depending on how heavy you want it and it's ready to go.
Again, no nuts and bolts required for this freestanding punching bag, which means it’s easier to assemble and store than the traditional style. Just fill the base with water or sand and it's ready to use. Standing at five foot five and filled with microfibre pieces, this Gallant bag is encased in a shock-absorbing foam layer and covered with wipe-clean faux leather.
Made from lightweight carbon fibre, this Everlast speedball is designed to improve hand-eye coordination, dial up your technique and define upper body muscle having been specifically shaped and balanced for accurate rebounds. Welted seams and reinforced lacing mean it’s durable enough to handle even the sharpest of jabs.
Standing at a formidable six foot three inches and weighing around 113kg (when filled with water), this Everlast punching bag is built to withstand even the most brutal boxing workout. Featuring a specialist foam collar and a flexible neck that absorbs powerful punches, this freestanding bag certainly doesn’t come cheap, so it’s better suited to the more advanced boxer.
If you find the range of motion found in a traditional speedball frustrating, consider investing in the double end variety so you can tether the bottom end to the floor. This polyester speedball by Outshock comes with an adjustable rubber bungee cord to keep the whole setup steady.
Nowhere to hang a boxing bag? No worries. This heavy duty free standing Dripex bag is the perfect solution, featuring 12 strong suction cups that hold the base in place.
This boxing, mma & fitness device is ideal for using at home or the gym, helping you improve your hand/eye coordination, speed, timing and precision... all with just one punch bar.
Featuring a narrower base than most traditional free standing boxing bags, this easy-to-assemble Gallant unit makes it easier to bob and weave without tripping over.
Hatton Boxing stuffs its boxing bags with a unique type of filling to ensure they’re up to the task, and this one is no exception; hand-stitched and capable of withstanding your most powerful punch – over and over again.
Try hitting the bag continuously for as long as possible, says Williams. 'Think about approaching endurance training on the bag in the same way as you would a steady state run – steadily,' he says. To up the intensity, take a step towards the bag but maintain the same distance – so you’re hitting the bag at an angle, 'thus effectively increasing the weight. It’s unlikely that you’ll be able to maintain this level of intensity for a full round, but build both the duration and angle each time.'
Hit the bag as hard and fast as you can – with correct technique – for a short period and repeat over a short round, Williams suggests. This should be similar to a HIIT circuit – for example, every 10 seconds throw the fastest, most powerful 5/6 punch combination you can, interspersed with rest or moving around the bag as active recovery.
'Power rounds will be short; you might start for just a minute,' he continues. 'Be careful to recover sufficiently between bursts – this is critical to ensure you continue to work in the power zone, rather than moving into strength or endurance. Think about this type of work in the same way you would think of sprint sessions – short, explosive and if done correctly, you’ll be exhausted.'
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