Expert: Alan Kahn - 6/3/2009

Question
I am interested in training with a heavy bag for fitness purposes only.  I am 42 years old, 6', 230lbs.  I have good lower body strength, but not upper body.

What size bag should I buy?

Is there any other advice you can offer, or websites you can direct me to?  I do not plan to box or do martial arts, just work out.

Thanks!

Answer
HI Jason,

I think you could use a bag of 100-120 lbs.  You don't need a super heavy bag, particularly if you will focus on punching and not kicking. You could probably start out with a lighter 80lb bag, but will probably do better with a 100lb model. Personally, I prefer the soft core or water versions as they are more forgiving on the amatuer hands. Something like this below, but there are various brands to chose from.  

http://www.ringside.com/prodinfo.asp?number=WTRF100


Here are a few web links with some heavybag training tips.

Rosstraining (excellent training source!)

http://www.rossboxing.com/thegym/thegym18.htm

http://www.rossboxing.com/thegym/thegym24.htm

http://www.rosstraining.com/articles/freestandingbags.html


Irongloves Boxing tips for heavybag training
http://www.ironglovesboxing.com/html/heavy_bag_training.html

Heavybag tips
http://www.protectivestrategies.com/bagpain.html

Don't forget to protect your hands....  here are several methods to Wrap your hands to protect the thumbs and wrists

http://www.boxinggyms.com/tips/handwraps.htm

And there are lots of videotapes on Youtube about that also.

Good luck and I hope this helps you enjoy your heavybag training.


sincerely

Alan Kahn
author, The Speed Bag Bible