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For over one hundred years, punching bags have been the tool of choice for those wanting to improve their strength, quickness, endurance, punching power and coordination. If a person considers straw dummies and sandbags used by ancient Chinese for martial arts training, then one can say that punching bags have been in use for thousands of years. During the rise of aerobic classes in gyms beginning in the 1980s, punching bags have also been used for simple gym-goers that are seeking a great cardio workout. There are several types of bags used for specific types of training. The very advanced mixed martial artist uses multiple types of bags for a wide range of exercises. For example, the speed bag which is generally only used for rapid punching, can be used to refine kicking, flying knees, spinning elbows, etc.
Hanging Bag (Heavy)
One of the most popular punching bags is the heavy bag, used by boxers and mma practitioners to develop strength and explosive power. The swaying as it is hit also helps the fighter develop a sense of timing when delivering heavy (full force) punches. This bag is hung from a metal railing or the ceiling and a good trainer will work with his client on footwork, circling the bag as it sways to vary combinations and directions of attack. Mma artists have also developed routines with the heavy bag on the floor to practice ground and pound techniques, kicking and wrestling practice (takedowns, throws, etc).
Speed Bag
Speed bags are generally a teardrop shaped bag hung about at head height to the fighter. It weighs about 1 1/2 to 2 pounds and has a rhythmic sound when hit rapidly and repeatedly as it bounces off the guard it hangs from. One of the main uses of this bag is to develop shoulder strength and endurance. During a boxing match, a fighter could be forced to keep his arms up for nearly 45 minutes while delivering and taking blows. One of the first signs of tiring in a boxer is the lowering of his hands. Since your arms are you primary defense, a well-trained boxer will immediately identify when the competitor lowers his guard and exploit the opening. Keeping your hands up and repeatedly punching the speed bag will exhaust your shoulders and arms, increasing your endurance, hand-eye coordination and speed. Since this bag offers a small target, advanced athletes use the bag for elbows, kicks and knees.
Uppercut Wall Bag
Uppercut bags are generally placed on the wall, the shape of this bag is especially good to train in proper form for upper cuts. The bulging upper part mimics an opponent’s chin or upper body if in the clinch. If a boxer was doing precise form for an uppercut on a heavy bag, he would be hitting air since a properly thrown uppercut forms a ‘C’ shape with the “hit” occurring at maximum strength at the top part of the curve of the ‘C’. Since a heavy bag has straight edges, the punch would graze the bag and hit nothing, not allowing the boxer to feel impact or be able to judge coordination.
Double End Bag/Mexican Double End Bag
These are hourglass shaped bags (sometimes a smaller one on top, bigger one on bottom affixed on a rope tied floor to ceiling. It is used for rhythm, hand-eye coordination, and establishing punching distance. It sways different than a heavy bag and is lower than a speed bag so body and head punches are practiced. The odd movement is similar to throwing an American football on the ground and trying to catch it. The shape of the bag makes each punch thrown sway the bag to odd angles, helping the boxer practice for a moving opponent.
