Punching bags are an indispensable training tool for professional and amateur boxers and are also used in other martial arts, such as kickboxing or Muay Thai. However, the bags are not only used for strength and muscle building but can also be used specifically for weight reduction, stress, aggression reduction and general fitness training.

Depending on the application, there are different types of punching bags, which are adapted in form and function to your individual needs. Heavy punching bags, for example, are ideal for improving your punching power. Speed and reflexes can be trained well on smaller bags. Discover the wide selection of punching bags and boxing equipment in our extensive range!

Speedball and Uppercut punching bag

The speedball, also known as punching ball, is a small pear-shaped punching bag that is placed at about head height. On this special punching bag, speed and reaction can be trained especially well. The high punching rhythm required by a speedball also improves your own hand-eye coordination.

The Uppercut punching bag is a body-sized bag whose upper half is wider in shape and tapered towards the bottom. Its resistant material allows for intensive training with hard punch and kick combinations. Punches and kicks that are especially executed from the bottom up can be effectively trained on it, such as powerful chin hooks and knee strikes.

Outdoor punching bags

If you don't want to train only indoors – like in a gym or in your own basement – an outdoor punching bag is the right choice. With these bags, you can enjoy some sun as well as the fresh air during your workout. These special training bags are usually made of synthetic leather to ensure maximum durability.

Outdoor punching bags can either be hung from a professional punching bag rack or be attached to a sturdy canopy directly on the house. However, these bags should always be installed in a place protected from rain, because even outdoor bags are not completely waterproof. Nevertheless, these bags offer an attractive training alternative in nature.

The best boxing equipment for sparring and training

Sparring is a competition-like form of training in various martial arts. Depending on the sport, special rules are set for the fight to prevent most injuries. Therefore, for safe and effective sparring and boxing training, professional boxing equipment and the correct protective clothing is a must.

While the rules for boxing or sparring may vary, high-quality boxing gloves are usually as much a part of the protective gear as sturdy head guards and shin guards . The gloves are lined with cushioning padding and the palms are open or closed depending on the boxing style. The padded head guards protect different parts of the face from injury, depending on the design.

How heavy does a punching bag need to be?

The filling weight of a punching bag depends on the body weight of the trainee as well as on the respective training style. Beginners should start with a punching bag weight that does not exceed half their own weight. One's own weight can be increased with special weight vests and muscle build-up can thereby be accelerated.

Smaller punching bags have a maximum weight of 25 kg and are ideal for effective cardio training. For more intensive strength training, you should use a heavier punching bag, which can weigh up to 50 kg. Bags for training the legs, due to their length, can weigh up to 80 kg.

Which punching bag size is right for me?

Similar to the weight of a punching bag, its size is also related to various factors: Your body weight, the intended type of training and the level of experience of the trainee are decisive. The length of a punching bag for adults ranges from 70 to 180 cm.

In classic boxing, training bags are thicker and have a length between 100 and 150 cm. If only the fists and upper body hits are to be trained, a length of 80 to 120 cm is optimal. Punching bags that also allow kicks can be up to 180 cm long and generally have a slimmer shape.

What material should a punching bag be made of?

Punching bags come in numerous varieties, which also differ in the material of the outer cover. The bags can be made of various plastics or leather. When choosing a cover, it's important to consider the durability and hardness you expect from your punching bag: should the bag only serve as an occasional stress reliever or withstand daily professional training?

For lower demands or smaller punching bags, you can choose a cover made of plastic. For more demanding workouts, a leather version is recommended. Classic punching bags are made of genuine cowhide which has a special charm. However, imitation leather has the advantage that the material does not age and can be loaded with more filling weight.

The best punching bags for home

Having your own punching bag at home allows for independent and focused training. When deciding on a suitable bag, various factors come into play: The intended boxing style as well as your body weight influence the choice of type, size and weight of the punching bag. In addition, the choice of material for the outer cover depends on your requirement for durability and resilience.

Additionally, the intended space at your home is crucial: depending on the punching bag size, a radius of up to 1.5 m should be available for the bag to swing freely. Depending on the boxing style, the trainee also needs an action radius of up to 2.5 m. For a comprehensive body workout, multi gym equipment can be a useful addition to your home gym.

Stand Punching Bags

Punching bags can be both hanging and standing. A hanging bag can be mounted on a sturdy wall ceiling, while standing punching bags are hung on a special punching bag holder. For a standing punching bag, it is important to note that it should have a weight of at least 60 kg, so that it is stable and won't tip over.

Whether a punching bag is hanging or standing also influences the respective training: A standing punching bag swings more strongly during punches in the upper area, while it has more stability during kicks than a hanging bag. Your choice therefore also depends on your personal training style and workout habits.

Standing punching balls

Punching balls are another classic training tool in boxing. They can be used to train the fists as well as the feet to improve your punching power and your speed and reactivity. Standing punching balls offer numerous training possibilities, both in martial arts schools and at your home.

Standing punching balls are attached with a spring to a rod, which is attached to a heavy stand. Due to this design, the punching ball does not require further assembly and takes up little space. Since it swings a bit more sluggishly and predictably than, for example, a small punching ball, a standing punching ball is also well suited for beginners.

Punching balls for adults

Punching balls are offered in various designs and are available for both children and adults. As an adult, you should pay particular attention to the height of the punching ball, which should correspond to your own punching height. Punching balls with a height-adjustable bar are particularly practical. The average punching height of an adult is 120 to 160 cm.

There are also different sizes of punching balls: With large balls, you mainly train your punching power, while small punching balls are suitable for increasing speed and reactivity. You can adjust the size of a punching ball to your individual goals and needs during training.

The speed of the bulb when boxing

Boxing bulbs come in a wide variety of designs, and the size and weight of a bulb also affects its speed. Large boxing bulbs can be up to 70 cm high and weigh up to 15 kg, while small boxing bulbs are often only up to 35 cm in length and weigh a maximum of 10 kg. A larger bulb therefore always moves more slowly than a small one.

Large and heavy boxing bulbs are perfect for training especially hard punches and increasing your punching power. Small and light bulbs are an excellent way to increase your speed, improve hand-eye coordination and shorten your reaction time. Therefore, the speed of a boxing bulb should always be adapted to the training goal.

Standing and ceiling mounted heavy duty punching bags

Heavy punching bags can either be mounted on a ceiling with sturdy chains and hooks or hung on special punching bag stands. Both versions have their own advantages and disadvantages and even influence the vibration of the bag. The individual training can also feel different.

The advantage of a suspended design is the significantly lower space requirement. However, you must always make sure that the ceiling installation is stable and the respective wall is load-bearing. Standing heavy punching bags do not require additional mounting, but take up more space and require a high dead weight to stand safely and stably.

Boxing at home: exercises with the punching bag

A punching bag is an extremely versatile training tool: it can be used to increase strength, endurance, agility, speed, hand-eye coordination, reaction time and concentration. Likewise, stress and aggression can be relieved with the bag. In addition, punching bag exercises can be optimally supplemented with punching and kicking training with pads.

There are numerous exercises and workouts that are specifically designed for training with a punching bag. Simple and general principles will help minimize any risk of injury: Always stay at a constant distance, move lightly around the punching bag, always punch with the body and with a straight hand.