Ah, the venerable heavy bag! Is there anything else that says “this is a real fighters’ gym” more than the presence of a heavy bag dangling from chain? It is just so basic an item that its absence is immediately noted. Due to its versatility, it deserves its special place in the world of martial arts equipment. It can be used for training punches, kicks, elbows, knees; just about everything. Best of all, you don’t need anyone around to help. The heavy bag is ideal for a solo training session.
Things To Consider When Choosing A Heavy Bag
Unfortunately, many people do not put much thought into choosing their heavy bag. However, there are a few things that should be considered. One factor is the filling. Less expensive bags often have rag filling and will settle and need to be repacked occasionally. More expensive bags will use a combination of materials and densities so that the bag is softer on the outside and less subject to settling.
The cover of the bag is another thing to consider. Vinyl covers tend not to hold up well. They crack and flake over time. Leather is expensive and requires extra care. Fortunately, there are many good synthetic covers available. Some are a kind of artificial leather that is quite durable and easy to clean. Others are a canvas-type material that is also quite durable. I prefer the latter as the texture helps to toughen up the hands.
The Most Important Factor
By far the most important factor to consider is the weight of the bag. Using too heavy of a bag can limit your training and put undue stress on your joints. I have seen heavy bags ranging from a 20lb bag for kids all the way up to a 650lb special-order behemoth! By the way, if any of you actually own one of those 650lb monsters, let me know, I wanna try it out!
So, which one is the right one? That largely depends on you and your goals. If you are more oriented toward general fitness, a lighter bag, will fit the bill. A 50lb bag may be all you will ever need.
However, if you are a martial artist looking to develop striking and kicking technique and power, you will likely want to start a bit heavier and move up in weight as your skills develop. Don’t let your eyes get too big and get the heaviest bag you can right from the start. Just like in weightlifting, starting too heavy can be counterproductive. Starting with too heavy a bag can put excess strain on your joints and muscles which can lead to injury. Worse, you may develop poor technique as you unconsciously compensate for a bag that is too heavy or too hard.
Starting with a bag in the 50-70lb range is ideal for most adults. It will be big enough to give a good level of resistance without over taxing your body.
Personally, I started with an Everlast platinum 70lb bag. It had a tough outer cover which really toughened up my hands (it literally has blood stains on it) and served me well for nine years. The downside was that, being a less expensive bag, it was stuffed with shredded clothing and was subject to settling. That would leave the top too soft and the bottom rock hard, necessitating occasional repackings to even out the density.
In time, I got to where I could really launch that 70lb. bag! That’s a real ego boost, but not much for furthering your training. It is a bit like never adding any more weight to your bench press routine. So, I moved up to using the 100lb bag at the school where I trained while still using the smaller bag at home. Later, when I had the space and the cash, I purchased my current 150lb bag.
I attacked the new bag with enthusiasm, which was a mistake. My body was still in the mode of expecting 70-100lb of resistance and when I landed my first side-kick, I nearly flipped myself over backward! Not learning my lesson, I tried a straight-lead and nearly ended up with my shoulder in my ear! The moral of the story is, take it slow when moving up to a heavier bag.
One other thing from a safety perspective is how you will hang the bag. Bags of 100lb and greater put a lot of strain on their mountings when they get moving. To that end, it is recommended that a spring mount be used. This greatly reduces the shock and strain on the mounting.
Additional Thoughts
Finally: To glove or not to glove? I prefer to work the heavy bag without gloves. It helps to toughen up the skin and gives you immediate feedback that you don’t get with gloves on. When a bare hand hits the bag (especially if it is a hard-packed bag) the fighter instantly receives a wealth of information: Which part of the fist made first contact, was the fist too loose, was the fist turning on impact, was the impact off center, and more. Or, to put it more bluntly, if it is not a clean strike, you will know really fast!
So, if you haven’t added a heavy bag to your training, do it, you won’t regret it. Just make sure you get the right bag and move up in weight as you are ready. Outside their own attitude, the heavy bag is one of the most valuable training tools for a fighter.
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