Hanging Punch Bags vs. Free Standing Punch Bags – A Quick Comparison

punch bags

Ease of installation is one of the reasons why fitness freaks and combat sports lovers like to train with free standing punch bags that they find most convenient.  The best thing about self-standing punching bags is that it requires very little space for installation and does not require any stand or other supporting infrastructure.  As fitness mania is gripping people, and they are turning more and more to cardio workouts and other training sessions, the demand for punch bags that can stand on its own is also growing. The recent development of this type of punch bag gives more options to train in different kinds of combat sports, including martial arts. However, these bags do not suit the requirements of boxers and Mixed Martial Arts artists. For more professional training hanging punch bags are still the best choice.

In this article, we will compare the two types of punching bags so that you can decide what you need based on the sports discipline you are training for.

Training tools

Regardless of the type of punching bag, it is first a tool for boxers that they use during training, and athletes practicing other disciplines of combat sports also find it useful. Boxing against a heavy punch bag helps to train muscles, improves bone-building power and upper body strength. Heavy punch bags weigh between 50 and 150 pounds, and when you do proper workouts, it helps in losing weight without affecting your health.

The upper and lower body, as well as the core, works in perfect unison to create effective movements to hit the bag. When practicing with a punching bag, the body experiences tremendous resistance as you engage your fist, feet, and knees to position the body correctly and hit the target. From the hips to shoulders, your entire body, along with arms, chest, waist, back, and legs, act in coordination.

Freestanding or hanging punching bag?

Hanging punch bag – Punching bags are specially designed for absorbing the blows without harming the user and can withstand severe physical abuse over many years. The hanging punching bags are the choice of professional boxers who get a feel of a real fight during training that provides the ultimate fight experience. The heavyweight hanging punching bags swing in the way a real boxer would move to and fro within the ring and emulates the real conditions so much correctly that it is an invaluable experience to train with it. Hanging bags improve the offensive skills of boxers and improve timing when striking the object.

Freestanding punch bag – Free standing punching bags are very recent additions that are more of a training tool for combat sports and not so much for boxing.  Unlike hanging punch bags, these occupy some floor space but are easy to shift around on wheels. As the punch bag maintains a standing point at the centre, it is useful for workouts that involve kicking.  The base of the punch bag is made heavy by filling it with sand or water so that it remains stationary.

The type of punching bag you will need depends on your training goals.

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Rudy Mawer is a certified sports nutritionist from the International Society of Sports Nutrition (ISSN). He has a first class bachelor's degree in Exercise, Nutrition and Health and a Master's degree in Exercise and Nutrition Science. Rudy has worked as a sports nutritionist and trainer for 7 years and has helped hundreds of people transform their physiques. He has worked with many professional athletes and teams, including the NBA, professional bodybuilders, world triathlon gold medalists, and Hollywood celebrities. Rudy bridges the gap between science and real-world application. He applies the latest research into his writing and consulting practices.


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