How to Hang a Punching Bag
A punching bag is a dynamic piece of exercise equipment that can be useful for professional fighters and fitness seekers alike. The beauty of a boxing bag is that you don’t need to be in a gym to get good use out of it. You can hang it inside your home, garage, back porch, or anywhere you can find the space. But after you buy a punching bag, your next step is to properly learn how to hang the bag. It will help to avoid unnecessary incidents, and that is what we will be talking about in this post.
There are 4 different ways to hang the punching bag, we will cover all of them below so you can pick the one that seems the most convenient and easy for you.
Location for the Punching Bag
After you purchase a punching bag, you need to find a perfect location to hang the bag. It should be somewhere that has open space for a workout.
The best workout requires you to have 360o access to the bag, so keep that in mind when you are selecting the place.
Also, note that you have the option for hanging the boxing bag from the ceiling or a wall. Consider all these factors and decide on the space.
We thought it prudent to answer some questions that are frequently about the punching bags here as well:
- Do punching bags offer a good workout?
Yes, they provide resistance to muscles and cardio exercise for the body.
- Are punching bags waterproof?
Some synthetic punching bags are, but quality leather punch bags are not.
- What are punching bags filled with?
Pulp, sand, rags or a mixture of all.
- Are punching bags bad for joints?
Absolutely not, it helps make them stronger by giving them resilience.
- Can you hang a punching bag outside?
Yes, but make sure to cover it or bring it inside if there is rain.
- Can a punching bag hurt your hands?
Yes, so make sure that you are wearing the bag gloves when you work out.
- Are punching bags good for muscle building and losing weight?
Yes, they provide resistance to muscles and build new fibers. Bag workouts are great cardio and are excellent for weight loss.
1. Hang from a Support Beam
Most people prefer to hang the punching bag to a support beam on the ceiling. If you don’t have an open support beam in your home, then skip this part.
Hanging your bag from the ceiling will give you better mobility when you work out. Ensure that you are selecting the strongest support beam for the task. The heavy punching bags can weigh up to a 100 pounds and can cause damage if the beam is not strong enough.
Make sure that you have all the required equipment at hand before you start;
- A drilling machine
- Bag and chains
Now you can begin, it is recommended that you have someone else there to help you;
Step 1: Drill a hole in the support beam.
Step 2: Twist an eye bolt into the hole, tighten it with a wrench. (Avoid the using hooks as the bag can easily slip out of it during the workout)
Step 3: Connect the chain to the bag and then the chains to the S-hook.
Step 4: Lift the bag up, with some help if required, and hang the S-hook to the eyebolt.
Throw a few test punches to check if the bag is properly secure before clearing things away.
2. Hang using a Ceiling Mount
There are different types of ceiling mounts available online that can help ease the hanging process. They will come with the required nuts and bolts that will be needed.
The mounts can be placed on ceiling joists or beams. A location where the joist meets the beam would be ideal as it would offer the strongest support.
Equipment that you will be needing;
- Drill machine
- Nuts and bolts
- Screw driver
- Bag and chains
Steps for hanging the bag on the mount are;
Step 1: Place the mount on the ceiling and mark out the placement of bolts.
Step 2: Drill holes in the marked areas.
Step 3: Place the mount and screw in the bolts using a screw driver or wrench.
Step 4: Attach the chains to the bag and the S-hook.
Step 5: Lift the bag and hang it on the mount with the S-hook.
Don’t try to hang the bag on dry wall, it will cause a lot of damage to your ceiling. Move the bag around a little to see if it is secure.
3. Hang using a Wall Mount
You may not have the option of hanging the bag on the ceiling or you may not be comfortable with it, whichever the case, you have the option of wall mounts. You can purchase wall mounts for punching bags online and they come with all the required hardware.
Don’t use the wall mount on the dry wall, it is only recommended for masonry walls.
Equipment needed for wall mount;
- Drill machine
- Nuts and bolts
- Screw driver
- Bag and chains
Steps for hanging the bag on the wall mount are;
Step 1: Place the mount on the wall and mark out the placement of bolts carefully.
Step 2: Drill holes precisely on the marked areas.
Step 3: Place the mount on the walls and tighten the bolts.
Step 4: Attach the S-hook and the bag to the chain.
Step 5: Hang the bag on the wall mount.
Practice a few punches to check if there are any issues with the mount.
4. Use a Stand
There is also the option of using a stand to hang the bag. But this method isn’t recommended.
Although they are portable, stands can be risky when used with heavy punching bags. They move around too much and can topple in the middle of a workout. You will have to weigh them down and that will cost you extra.
If you would still like to use a stand; attach the chain to the S-hook and bag and hang it on the stand.
Pick any method that you feel is the best for your location and follow the instructions. After that you will ready for your punch bag workouts, make sure you have heavy bag gloves to go along with the bag; to avoid injury. Visit our DIY section for more advice and information.
How to Hang a Heavy Bag? [Step by Step Guide]
So you just bought your brand new punching bag and you just can’t wait to start training on it? First, you got to set it up and if you want to know how you can do that, continue to read this article and we will show you how to hang a heavy bag.
Hanging From a Beam on the Ceiling
If you want to have a good experience with training with your bag, you will have to make enough room and ensure that it doesn’t fall on you and hurt you in the middle of the training. Get some help and make sure everything is secured. See the steps below that can help you with that.
Step 1: Search for the right beam/joist
Search for a nice, thick ceiling joist to hang the punching bag. Be sure that the location has a lot of clear areas, for the bag to swing free and the beam is strong enough to support at least a couple of times the weight of the bag.
Step 2: Measure the bolt
Measure the ceiling joist and use an eye bolt that is two to three inches longer than the joist. Be sure when measuring to include the eye of the bolt.
Step 3: Drill a hole
Drill a hole all the way through the joist, from top to bottom. Try to use a drill bit equal to the diameter of the eye bolt.
Step 4: Tighten the bolt
Slide the bolt in, eye side down. Then slide the washer over the top and tighten the nut. Slide the shaft of the screwdriver through the eye and tighten the nut completely by turning the screwdriver while you hold the nut with the pliers.
Step 5: Hang the bag
Attach the chains to the four braces of your heavy bag and attach the S-hook at the chain’s end through the eye bolt. It will be helpful if you call a friend or two to help you with that.
Tip: See this video
Hanging From a Ceiling Mount
The second way to hang a heavy bag is almost the same as the first one. But now we will use a ceiling mount.
Step 1: Get yourself a ceiling mount
Most athletic stores sell wall mounts that include all you need to attach it. The price may vary but usually, the cheap mounts work as good as the expensive ones.
Click on the button below to see ceiling mounts on Amazon.
SEE NOW on Amazon
Check out our article about best heavy bag stands/mounts
Step 2: Find 2 or 3 support beams or ceiling joists.
Again, make sure they are strong enough and there is enough space for you to move when you are training.
Step 3: Drill holes into the joists
Make sure that the holes are straight across the joists and make sure you drill them into the center of every joist.
Step 4: Attach the mount
Attach the mount to the joist you drilled as it shows on the upper picture and you should be ready to go.
Hanging with a Wall Mount
Note: With hanging the heavy bag from a wall mount there is a less free area around the bag for you to move while training, so you should consider this before making the decision.
Step 1: Buy a wall mount
You can find mounts at sporting stores or online. Most of them come with all the needed nuts and bolts to install them so you won’t have to buy anything else.
Make sure the wall is strong enough – the method is recommended for masonry walls or you might cause damage to your house.
Step 2: Enjoy
Click on the button below to see some wall mounts on Amazon.
SEE NOW on Amazon
Bonus tip: If you don’t want to hang a bag from the roof or from the wall you might as well think about the option of buying a free standing heavy bag. You can buy them from most of the athletic stores or online at a good price.
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How to Hang a Punching Bag from a Useless Tree
In my previous article, Workout Routine that Fits your Schedule, I mentioned that Saturdays are my cheat days and the days that I do not go to the gym. Well, I have been following my workout schedule so much that now I feel lazy on Saturdays. I wanted to think of different ways to stay active even on the days I do not workout at the gym. So I came up with an idea and decided to show you how to hang a punching bag from a tree.
About a year and four months ago I purchased my very first home. It was definitely an exciting and terrifying commitment for me but overall it has been a great investment. The property I purchased came with two large trees in the backyard. One tree is a beautiful Magnolia tree and the other is a piece of shh… actually, I don’t know what it is but I hate it! Not only has it created cracks in my brick floors, but it sheds all kinds of nonsense and attracts bees.
I couldn’t let myself cut the bastard down because it does provide me with, you know, oxygen and what not. So even though I hate the thing, I decided to make use of it somehow and hanging a punching bag (eBay) from it seemed like a good idea.
DISCLAIMER: Be very careful! I have heard stories of tree branches breaking under the weight of punching bag. Proceed with caution!
Purchase Punching Bag
The first thing that I did was purchase an Everlast Punching Bag Kit (eBay) , you can also find Punching Bags from Amazon. The reason I went with the kits on eBay is because they are very inexpensive and includes almost everything you need to get started. The kits usually come with the punching bag, hand wraps, boxing gloves, mounting hardware, and sometimes a jump rope or even a speed bag.
Now since we will be hanging the punching bag from a tree, the mounting hardware that is included will not work. You can mount the bag with chains or ropes, but I decided to use a product called Husky Hang-Alls. This is basically a heavy duty Velcro strap with a carabineer hook attached to it. The Hang-Alls that I bought states that it can hang up to 300lbs of weight, which is more than 3 times the weight of my bag. We must prepare the tree prior to hanging the bag; so see the next step in the process.
Attack Tree with Chainsaw
As you can see in the picture below, my lovely girlfriend Rocio volunteered to do some light pruning to the selected tree branch. We needed to clear out some of the sticks and leaves so that we had some room to work with. You can say that she had a little too much fun with the chainsaw. This was a simple and quick process and once complete, we are ready to hang the punching bag.
Hang Punching Bag on Tree
This final step should take no more than 5 minutes of your time. Wrap the Husky Hang-Alls around tree branch, hang the bag from the carabineer hook, and you are done! Really, that’s all there is too it!
So because I decided to hang a punching bag from this useless tree, I now have a great activity to do on my off days from the gym. Not only is this a great cardio workout, but because it’s outside, I get a chance to get a nice sexy tan as well. Win/Win I say!
I will be back at a later time to show you some of the different workouts you can do with a punch bag. So check back later!
Hanging a Punching Bag
Hanging a punching bag, whether you’re hanging it in your home, garage, apartment, outside, or in your basement, it is very important that the bag is hung securely. If you are in any doubt of your ability to hang the punching bag yourself you should seek out a professional handyman or tradesman.
The following is not a technical manual on how to drill holes for eye hooks, locate beams in your ceiling, or tie chain around tree limbs. All of that information can be found in the instructions included with the hanging system you decide to
If you do plan to put together a hanging system yourself, we have provided some great YouTube videos on this page with more specific instructions on the hardware, tools, and accessories you will need to hang a punching bag properly.
Below we have listed the most common do’s, don’ts, and options, that you might want to consider when hanging your punching bag or bags.
1) Where do you plan to hang your Punching Bag?
3) How do you plan to train on your punching bag?
Identifying the style and size of the punching bag you are hanging, as well as the space that you have designated for its use, will help determine which hanging system you choose to use.
There are many training advantages to hanging your punching bag from your ceiling in a location that gives you the freedom to move completely around the bag while throwing punches strikes or kicks without having to worry about bumping into anything around you. If the punching bag you have chosen weighs one hundred pounds or more. then a single chain mount attached to the chain of the bag will be adequate.
If your Punching bag does not have a chain assembly, we would suggest purchasing a “Swivel Chain Assembly Kit” for your bag which allows your bag to spin in a natural motion. We also recommend purchasing and attaching a “Shock Spring” or “Bag Spring”, to the hanging bag and chain. The “Shock Spring” helps absorb jolting caused by striking the punching bag and will reduce the vibration, noise, and wear and tear of the area around the bag.
If you plan to hang a lighter Punching Bag, 40 – 60 pounds, and the chain from the ceiling or object your hanging the bag from is too high, the lighter punching bag will swing much too much for any kind of realistic training and in some cases the bag might even hit the ceiling. So if you are training with a lighter bag and plan to hang it from the ceiling here are a few options that will help prevent the over swinging of your punching bag.
2. Hangiing a lighter weight bag
If your punching bag comes with a ring or strap attached to the bottom it should be used to connect the bag to the floor with a bungee type cord. This could work, but has the major disadvantage having to be attached to the floor of the home or garage. Attaching more weight to the bag at the bottom might work, but would have to be in a place where the weights moving around will not cause a problem. Mounting several chains from the ceiling anchored in a circle around the center of the bag and then coming together to meet the main hanging chain would also work. Dropping the starting point of the hanging chain by using a heavy duty “U joist Hanger” would also work.
3. Mounting your bag using a wall mount or stand
If you are Limited in space or don’t have access to a ceiling joist, or maybe the joist you locate is just in the wrong location. A heavy bag wall mount or punching bag stand might be your best option. If either is the case, both the “Heavy Bag Wall Mount” and the “Punching Bag Stand” are great alternatives to hanging your punching bag from a joist in the ceiling, but they do have their limitations.
The heavy bag wall mount is sturdy enough but it restricts the swing of the bag and does not allow you to circle 360 degrees around it. Also when training on a wall mount hung bag, the unnatural swinging motion of the bag, keeps you from getting into your natural rhythm. If you are training kicks, it makes it very difficult to set up angles both, setting up a kick after a punch, and following up with a punch after kicking.
If you are using a punching bag stand your mobility is even more restricted due to the frame and base of the stand itself.
The advantage of a bag stand verses a wall mount, is that the entire bag stand unit can be removed from its training location and put away.
Given the choice of training on either, the wall mount unit would be better for a kicker especially if you plan to work kicking combos and drills into your bag work routine.
Before you make your decision as to which type of mounting to use, wall or stand, take the time to envision your style of training and how either mount would work for you. If possible, work out on both or check them out at your local sporting goods store before you commit.
Open a larger image by clicking on the picture below and get details for the recommended sizing of punching bags, training gear and more…
How to Make a Homemade Punching Bag
Punching bags are essential for training in sports such as boxing and certain martial arts. For those wanting to train with a punching bag on a budget, however, some commercial bags can be too expensive. Though the aesthetics and general construction quality may not match that of commercial bags, it is possible to make your own punching bag at home for a fraction of the cost of a commercially-produced bag. There are a few different methods that you can use to make the shell of your bag, though the different shells will serve the same purpose in the finished bag.
Choose a shell for your homemade punching bag. The shell can be made from a large duffel bag that has had its straps removed, hand-sewn from canvas or leather or made from other heavy-duty bags or materials. When choosing a shell, ensure that there are no buckles, buttons or other hard metal materials on it that cannot be removed. Zippers can remain, as they can be more easily covered than most other metal closures.
Punch four holes around the shell of your punching bag using a leather punch or awl, placing the holes an equal distance apart near one of the ends of the bag. Install eyelets in the holes to prevent the shell from tearing once the bag is hanging, since these holes will be used to support the weight of the bag.
Insert a chain or heavy-duty cord through one of the eyelets and feed it through so that it goes out the eyelet on the opposite side; repeat this with a second chain or cord through the other two eyelets. Adjust the position of the two chains or cords until an approximately equal length extends from all four eyelets. Use electrical tape or other fasteners to connect the two lengths of chain or cord where they cross inside of the shell.
Reinforce each length of chain or cord by holding it against the shell in the direction that it will face when the punching bag is hanging, then place a piece of thick canvas or leather that is at least 2 to 3 square inches in size over the eyelet and chain or cord. Sew this piece of canvas or leather in place using double stitches around the chain or cord and the eyelet, creating a «pocket» that provides extra support and prevents unnecessary movement. Add additional stitching around the edge of the canvas or leather to further secure it.
Connect the ends of the chain or cord using wire, metal clips or other materials. If using a cord, you can further reinforce the connection by sewing the cord ends together before wrapping them in wire. Ensure that the connections are strong, as they will have to support the weight of the bag as well as the force of punches while the bag is hanging.
Fill the bag with soft, high-density materials such as camping foam or carpet padding, though you may create a core from other materials such as sawdust or sand. Place the filler material in the shell in layers, compressing it as much as possible before putting the next layer in to ensure that the shell is filled as completely as possible with dense material. To create a sawdust or sand core, place other material several layers thick in the bottom and around the sides. Fill the core with your sawdust or sand, and then add several layers of softer material to the top end to close in the core.
Close the opening in the shell that you used to fill the bag by pulling it taut or zipping it closed. If the shell doesn’t have a zipper, sew the opening shut with a double stitch to prevent it from opening again. If it does have a zipper, cover the entire zipper track with foam or carpet padding and secure it in place with duct tape.
Wrap the target zone of the punching bag with a layer of carpet padding or camping foam. Secure this padding with two to three layers of duct tape. This will not only help to avoid cracks and leaks in your target zone but will also provide you with additional insulation to prevent injury while hitting the bag.
How to Use a Punching Bag » VripMaster
Working out on a punching bag affords an effective all body workout. There are ways in which you can enhance the benefits. There are also ways in which you can stress your body and risk injury. Therefore, consider the following steps if you want to use a punching bag successfully, and without injury.
Hang your punching bag from a strong beam. Use a heavy-duty eye hook that is strong enough to hold the weight of the bag. Note that if you place it in the basement or garage, you will hear it being used in the room above. Another option would be to hang the bag to an iron bracket that is attached to the wall.
Consider purchasing bag or box gloves to protect your hands. If you plan on using the punching bag on a regular basis, then invest in a quality pair of boxing gloves with extra padding to reduce the risk of injury.
Design a punching bag workout routine that consists of punching and kicking. Include basic punches and kicks that are favorable to training on a punching bag, such as lead, hook and uppercut strikes, elbow strikes and front, knee and roundhouse kicks.
Always begin your workout routine with warm ups. You reduce the risk of injury and muscle ache when you warm the body before working your routine. Stretch before working the punching bag. You could also jump rope in place or shadow box.
Begin your punching bag workout slowly and increase intensity. This will allow your body to transition into the right mode. Start your routine as you have designed it. Take your time.
Focus on technique instead of speed. You need to execute each punch and kick correctly in order to avoid getting injured. If you focus on the technique, the strength behind each strike should naturally increase in a more productive manner.
- Don’t beat the punching bag with excessive force.
- push the punching bag when striking. You need to strike the bag with a quick punch that penetrates the bag only a few inches.
- Avoid locking your elbow during punches. When throwing a punch, ensure that you finish your strike as you near the full extension of your arm, not at full extension.
- Avoid kicking the bag with the tips of your toes. A front kick calls for a kick with the flat part of the foot impacting the bag. The roundhouse kick strikes the bag with the top of the foot. Learn the correct way to kick before striking a punching bag, if necessary.
Schedule a cool down period after punching bag training. Cooling down allows your heart rate to resume its normal rate. Slow down your routine and then finish with a series of stretches.
- Working out on a punching bag does stress the body. Intense training takes longer to recover from. Allow your body to rest between workouts, so schedule training on the bag only a few times a week.