Expert: Alan Kahn - 11/2/2004

Question
I'm looking to put both a speed bag and a heavy bag in my home gym to be used for the purpose of fitness training, not to practice for the sport of boxing.  Can you tell me what size bags I should be looking for, keeping in mind that both will be the first bags of each kind that I've ever worked with, and what the difference is to the user between the different sizes.

Thank you very much.

Answer
Hi Adam,

I am happy you are chosing several punching bags as a home fitness activity.  It is a great way to work out and do it privately in your home at your own time and pick up some great self defense and fitness qualities.

There are several things to consider about heavybags.
1) They come Many sizes and shapes.
2) There are different outer covers, ( leather, canvas, vinyl)
3) They have different inside fillings ( sand, foam, water).  
(4) There are two styles of "suspension". Hanging them has choices. Some hang from a top area ( wall unit or Beam) and some are free standing floor bags. And they all come in different weights, from 40lbs up to 150lbs. Here are a few links to heavy bags.

http://store.titleboxing.com/heavy-bags.html

http://www.ringsideboxing.com/store/products_punchingbags.asp?dept=14

Basically as a beginner, think about where and how or where you are going to use it. Let's say it is a hanging bag. OK, where and how will you hang it?  If you don't have a very stury wall to attache the overhead hanger, or a good strong beam to attach a beam hanger, than stick with a light weight bag that only weighs, 40 - 70lbs.  I prefer the foam filled, and also have used water filled bags. the are forgiving to the hands, which is what will hit them. ( A hard and heavy sand bang can kill your hands if you are not wrapped and gloved adequately. )

I also have used several floor mount bags. (links below)
http://www.ringsideboxing.com/store/prodinfo_punchingbags.asp?number=ZDLFHB&vari...

and this one: ( I have one on my back porch)
http://www.ringsideboxing.com/store/prodinfo_punchingbags.asp?number=SBRB%20U&va...

Both Ringside and Title boxing have plenty of heavybags to choose from. also, decide if you will be kicking the bag and be sure you allow room for the bag to sway after contact.  Depending on your age, weight and size, chose a bag that sounds good and has a soft fill (water or foam). By size I mean, if you are a small framed 15 year old, 5ft 5in and only weigh 120lbs, you can use a little bag than a guy who is 6ft 4in and 250lbs.  He may need a heavier bag, since it will get hit harder. Remember, it takes a very sturdy mounting system to suspend and hold a 100lb+ bag and be swinging back an forth from daily contact.

As for speed bags, there are again many sizes. For a beginner, I would recommend starting with an 11x8, which is a great learning size. ( it May be a little larger or smaller..) Smaller bags are too fast and difficult to control for a beginner.  

Here is a link to several speed bags I recommend.

Title:
http://store.titleboxing.com/titlespeedbags1.html

Ringside:
http://www.ringsideboxing.com/store/prodinfo_punchingbags.asp?number=IRPSB&varia...

Here is a link to my personal website: "SpeedBagCentral" that can explain may things about speed bag equipment setup and bag choice etc.  the main menus are across the top of the page and there are drop down menus from those. ( Lots of training tips to, along with video clips on the "demo" page)

http://www.speedbagcentral.com/Home.html


You just may also want to consider getting a double end bag: It is a bag on a bungee cord,that attaches to the above to the ceiling or beam,  and below ( floor or Weight) It is great for home workouts, has low injury potential and can give you a great workout.

Double End Bags
http://www.ringsideboxing.com/store/products_punchingbags.asp?dept=59  

...and please don't forget the proper hand protection. Get hand wraps and high quality training Gloves for heavybag work. You can get by with wraps for the speed bag and double end bag or use weight training gloves.

Good luck in your training and I hope this answers your question. Don't hesitate to ask again if you think you need further direction, and check out the training video's on Ringside or Title boxing on how to use all these different bags. Please train safely.


sincerely

Alan Kahn
author, The Speed Bag Bible