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Best Punching Bags for Home

Best for kicking
RDX Punching Unfilled Bag
  • » A versatile punching bag
  • » Can be used for boxing and Muay Thai

Best for punching
Everlast Powercore Free Standing Punching Bag
  • » A freestanding bag
  • » Has a unique rebound mechanism

Best filled punching bag
Contender Fight Sports Leather Boxing Punching Heavy Bag
  • » A filled punching bag
  • » Absorbs impacts of strikes

Written by James Cooper
Last Updated
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Getting in shape is easier with the best punching bags. Some of them are created to take hits and punches from all angles. On their own, punching bags can teach a person about proper punching and kicking techniques. But punching bags also offer a solid cardio workout to anyone looking to burn off calories. Since there are so many types of punching bags in production today, users can choose one of the leading designs from below for a complete workout.

See also:

Muay Thai Gloves
MMA Gloves
Punching Balls
Muay Thai Hand Wraps
Best Pull Up Bars

  • 1

    RDX Punching Unfilled Bag

The RDX Punching Bag is one of the main options for anyone into fitness or fighting. Hanged from a ceiling, it represents one of the main options to anyone interested in proper kicking and punching from any 360 direction.

Available both in 4ft and 5ft, the punching bag is among the interesting options users can fill with the materials they like the most. Some fill it with rubber while most users fill it with old clothes. But the interesting part is that the punching bag comes with a high weight capacity.

It even includes ceiling hanging chains which make the punching bag a bit more interesting than many would expect. As long as there’s a solid anchoring point, users can punch the bag hard. Since the bag is made with waterproof construction, it isn’t bound to indoor training. Anyone serious about bag boxing knows the sweating it comes with. Those who have the space to install it outdoors can do so without the bag being damaged from the rain.

If for some reason, the bag is hanged form an uneven surface, it won’t be straight. This is why the tethered loop at the bottom of the bag acts as an anchoring point which is helpful for all users. Furthermore, the added accessories also make the punching bag practical.

RDX also includes a pair of punching gloves in the pack. While they’re not premium gloves, they still offer proper knuckles protection. Punching every day can take its toll on the hands and proper protection, even minimal, is going to be a major advantage.


Available in 2 sizes

Made in 5 colors

Includes supporting D shackles


Needs filling

  • 2

    Everlast Powercore Free Standing Punching Bag

Get that intense workout even at home with the Everlast Punching Bag that comes as a free-standing punching bag. This punching bag is more ideal for indoor/home use, so it’s perfect especially during this quarantine period. While this piece of equipment may look intimidating to many, it is actually easy to use, and the rounded design allows users to move with ease around the target which increases cardio, arm, leg, and hand-eye coordination.

The power transferring of Everlast Powercore punching bag absorbs impact and reduces base movement and sliding making every workout effective, efficient, and you are sure you are not wasting any of your time. Its base is high density and could easily be filled with about 250lbs of water or 370lbs of sand. It is a solid base so you are sure to hit your target for a maximum workout experience.

It comes with an adjustable height from 54” to 65” making it versatile for any height, age, and gender. It is also perfect for beginners, especially for training techniques, where you can comfortably strike it without having to pull your punches. You may also use this punching bag to practice your speed and accuracy.


Height could be adjusted from 54" to 65"

Base could be filled with water or sand

Round design allows easy movement


For indoor use only

  • 3

    Contender Fight Sports Leather Boxing Punching Heavy Bag

If you’re up for a serious workout or training, look no further! The Contender Punching Bag is no joke when it comes to punching your way to your goals. This bag is not filled with packing peanuts or cushion foam like most punching bags in the market. Its dense foam padding cushions and absorbs impact from a strike, while the leather provides structural dexterity and lasting performance.

The Contender punching bag comes in 70 and 100lbs and has three colors to choose from: black, white, and red. It also has a chain and swivel, and if you are worried that it may be weak and could snap any time, users of this product are surprised to have found out that it is definitely built to last and that it could take a beating, unlike the flimsy bags.

It is recommended that you go lighter first than you used to before you break it in. It could also be used by beginners and is perfect for home use.


Best use for the youth

It has a dense foam padding that cushions and absorbs impacts

Fun way to introduce physical exercise to beginners


Slightly shorter than expected

  • 4

    Lastworld Heavy Duty Vynl Boxing Punching Bag Black

Made to improve swing skills, the heavy punching bag offers one of the best solutions to those who might be planning to go all-in when building their skills. Made with thick materials and including anchoring chains, the punching bag offers a lot in a compact profile.

The bag comes unfilled and it can be customized by each user. From old clothes to cushioning form old couches, there are plenty of materials around the house to add to the punching bag. These materials offer one of the best solutions to those who might want to have a custom feel. It’s recommended to have the punching bag as hard as a regular muscular guy to make it more realistic.

Heavy-duty vinyl construction makes it versatile for long-term use. The surface of the punching bag is easily cleaned and users can rely on it for multiple weekly training sessions. To protect both the hands and the vinyl surfaces, it’s recommended to use punching gloves.


Tall at 18.1 inches

Includes heavy-duty steel chains

Only weighs 3 pounds


Made without a bottom securing ring

The Benefits of Punching Bag training

Training with punching bags is fun. It releases endorphins and it allows many people to relax after a long day at work. Today, punching bag training is not for boxers or MMA fighters only. Entire boxing bag classes are being held in gyms and at home, they offer a good training option for those who want to stay active. Here are a few benefits to consider.

Improved Hand-Eye Coordination

Punching bags requires a bit of coordination. Those starting out with this style of training are going to struggle with the right punching technique in the first training sessions. As a result, it’s not going to be the most eye-pleasing training many hope for at first. But as technique improves, so does the workout.

Burning Calories

Punching a bag for about an hour burns hundreds of calories. It has been shown that even 15 minutes of bag punching can burn 139 calories. As a result, this type of workout can be considered by anyone into weight loss. It’s not going to be long before most of those punching a bag on a constant basis are going to see weight its weight loss benefits.

Bodyweight Training

Punching bags don’t require purchasing additional dumbbells or expensive fitness gear. They can power an entire workout and it’s only up to the user to punch and kick the bag efficiently to train. Those with a limited budget or without sufficient space for a large home gym can consider a punching bag as a one-piece gym. There are not many other fitness products that can support entire workouts on their own, certainly not at such a low price as a punching bag.

Punching bags can power entire bodyweight workouts. Doing a few pull-ups and push-ups alongside punching a bag covers a complete upper body workout. Adding a few squats also targets lower body muscles. As a result, a punching bag can be the starting point of a full-body workout even without any weights.

Strength Gain

Punching a bag or even kicking a bag for a few months comes with considerable strength gains. As those who’ve been training for long already know, strength gains are visible in the upper body first. Muscles directly involved in the punching movement become stronger. Arms, shoulders, biceps, triceps, and fists start to develop increased strength. Better strength also makes everyday tasks such as carrying shopping bags a lot easier.

Posture Improvement

Punching a bag with bad posture is certainly a bad idea. By default, almost all of those punching the bag see posture improvements as well. They punch the bag from different height and from different angles and they exercise posture muscles as well.

But most importantly, punching a bag teaches many how to stand properly and how to punch without taking all of the impacts in the hand or in the shoulder. As a result, most abiding by this style of training are aware of their posture and the impact it has on their body.

How to Choose the Best Punching Bag

When it comes to the best punching bags, users need to be prepared to look at their characteristics deeply. Unlike with other training gear, a punching bag has to deal with constant forces and pressure from all angles. It needs to be useful for punches and sometimes even for kicking. There are a few areas users need to look at first.

Read also: List of the Best Boxing Pads – 2021 Reviews

Punches vs. kicks

Before buying a punching bag, users need to decide if they’re do kicking as well. Full contact sports allow kicking but these sports require taller punching bags most of the time, if not a higher mounting position.

By their nature, punches are associated with boxing. This is the main reason pure boxing bags are primarily made for the user to punch above the belt. Some of these bags are even made with proper cushioning in this area and reduced cushioning lower towards the ground.

Another important example is set by the kicking bag. This type of punching bag allows users to safely kick the bag lower with proper dampening. Often seen in MMA training, this type of punching bag offers one of the best options for those who want to simply train to get in shape as well.

Bag boxing gym classes usually use these types of punching bags which also support kicking. Lifting legs high also burns calories and those simply looking to lose weight with a bag can choose these solutions to get in shape fast.

On the other hand, many of these kicking bags are also made to be lighter or thinner. For some, this means they’re easy to move. For others, they offer a small hitting surface. Whichever the choice is here, users need to know that for maximum versatility, they’ need a punching bag that doesn’t limit lower punches or kicks as complete training schemes might not overlook these hits.

At the same time, these 2 types of punching bags should be made from the same materials. Since they both need to deal with constant tension, hits, and even pulls when resting against the punching bag, both the seams and the materials need to be made to last. Together with the right foot protection and boxing gloves, there should be no reason not to use these punching bags for years to come.

Heavy bag vs. speed bag

The endless debate between the heavy bag and the speed bag is the dilemma of the modern punching fitness community. Both have their strengths and in a way, they don’t replace each other. Here’s what makes them so different.

  • The heavy bag

The heavy bag weighs anywhere between 40 and 110lbs when filled. As its name suggests, it’s heavy. This is why boxers use it to exercise punching strength. The extra weight of the bag comes with extra resistance and from this point, muscles have to work harder to make an impact.

The heavy bag isn’t just used for punching power. They can also serve as a training instrument for punching technique. There’s no point in simply punching a bag hard with the incorrect technique since this will cause hand injuries.

Today, heavy bags are covered either in leather, synthetic leather, or vinyl. This allows it to have a robust profile and it properly is sewn, it lasts for years. The heavy bag has its weight disadvantage when it comes to hanging and it requires at least 2 persons during installation.

  • The speed bag

A speed bag is normally filled with air and its small size allows it to be quickly installed on a base or support platform. However, the nature of this bag trains other punching skills. It trains focus, rhythm, technique, and speed. Combined with heavy bag punching, it offers a complete training scheme for anyone who’s taking punching seriously.

Those who simply want to get in shape with a punching bag can also use a speed bag alongside the heavy bag to train responsiveness. At the same time, the small punching bag can be used for recreation as its one of the stress-relieving platforms used in the fitness community.

Freestanding bags vs. hanging bags

The freestanding punching bag is seen across modern gyms. However, hanging bags are also very good and often heavier requiring more punching force to make an impact.

2 benefits of the freestanding bag

The freestanding bag has its benefits and it still is the quickest method of getting into punching and fitness training from a traditional perspective.

  • A freestanding bag can be used anywhere.

Users who want to stay in shape can purchase such a punch bag and place it around the house, in the garage, or even outdoor on the patio or in the garden. It stands on its own and it can withstand a lot given it comes without an anchoring point.

  • The freestanding bag is friendly to the hands

Since its made with reduced weight, a freestanding bag is often softer and lighter. This means those new to training might feel inclined into choosing it over the heavy hanging bag which requires punching gloves even for lightweight to moderate strength punches.

2 drawbacks of the freestanding bag

The freestanding bag is not perfect. Many users who’re into boxing soon move up to the heavy hanging bag. But for those who only use it for being in shape, here are its main drawbacks.

  • The bag moves around without anchoring

The freestanding bag without an anchor easily moves around. Those who also like to kick the bag knows how much it moves around and how important it is to have sufficient space for training.

  • Doesn’t improve punching strength

Hard punches are almost impossible on freestanding bags without anchoring. The force the fists face is considerably reduced by its movable profile. Since it starts to move away, it further impacts the punching angle reducing the maximum strength output each user is capable of.

2 benefits of the hanging bag

The hanging bag is often seen as a boxer’s playground. Its heavy profile makes it a versatile tool for proper strength punch training. Made from rugged materials, it’s hard to match

  • It’s rugged

The rugged nature of the punching bag makes it a top solution to those who like to use their fitness gear for years. Often, a user can rely on the same hanging punching bags for life, which isn’t always the case with freestanding bags.

  • It simulates real punches

The hanging punching bag is known for its hard filling. As mentioned before, this aims to simulate punching a really muscular opponent. As a result, the force needed to make an impact is considerably higher than the force needed to move a freestanding bag around.

2 drawbacks of the hanging bag

Even the hanging punching bag has its limitations. It might be the most durable option, but it’s fixed and it can’t be moved once installed.

  • Difficult to set up

The extra weight of the bag and its hanging profile means it needs a high anchoring point. Users need to figure out a support system and a place to hang it off from at home, which isn’t always as easy as it sounds.

  • Limited kicking options

Since it usually comes with hard filling, the punching bag might not be as easy to kick as a freestanding bag. While any user can kick it with bare feet, the pain it causes might be too much for the average fitness trainees


The materials of the punching bags are normally leather or vinyl. These 2 materials are now seen with big brands. Some of these manufacturers also use synthetic leather alternatives as it’s a cheaper real leather alternative.

When it comes to materials, the filling is at least as important as the bag itself. A boxing bag can be filled with the following materials

  • Old clothes
  • Sawdust
  • Sand
  • Rice
  • Shredded rubber tires
  • Shredded cotton

There might be another type of punching bag fillings to rely on but these ones stand out as the most popular. Everybody has old clothes lying around the house and they can be used for unfilled bags. Scissors can be used to shred the clothes to create an even punching surface.e


Those buying their first punching bag should also look for accessories that are included with their purchase. Hanging bags should come with either chains or straps and an anchoring hook. These can be expensive if purchases separately.

Freestanding bags need to come with a base that holds the bag up. This base can also come with suction cups which help keep it in place. However, most freestanding bags offer a base that can be filled for extra stability. Water and sand might be needed to feel this base.


Punching gloves are included with some of the products listed above. They’re not leather gloves but they offer the necessary accessories to get starting with training. These gloves are still not included with most hanging punching bags but they can be expensive when purchased separately.

Boxing gloves can also be purchased at a good price. Their biggest drawback is given by low ventilation inside, which means moisture is going to cause odors in time. One way to keep punching and avoid bad hands’ odor is to use boxing wraps. These might not offer the same level of cushioning with boxing gloves, but they can be washed in the washing machine. Some users with sensitive hands even use both. Thin boxing wraps can be applied on the hands before putting the boxing gloves on.


A punching bag should also be covered by a warranty. The extra peace of mind from the warranty should be offered to all purchases. Hanging bags should come with a lifetime warranty. Freestanding bags should also aim for at least 5 years of warranty. However, since the room for user-based error risk on freestanding punching bags is higher, these come with a shorter warranty.

Frequently Asked Questions

Which punching bag is best?

The RDX Punching Unfilled Bag is one of the best for those who want to get in shape fast. It offers durable construction and a bag that can be filled with all types of materials. Furthermore, all users have the freedom of exercising their kicking movements together with their punching technique when using this bag.

Is it OK to hit a punching bag without gloves?

Some people might punch a bag without gloves. This can be applicable to freestanding bags. Some of them might even come with a hollow interior. But hanging bags are usually too heavy to punch with bare hands. Knuckles can suffer even from one punch in one of these bags.

How do you punch a bag correctly?

Punching movements are usually based on real-life punching simulation. This means the hands need to be up to protect the face at all times. From here, the arms leave towards the bag in a punching movement. The movement exercises with low power at first. To increase power, users need to rotate their torso. The added strength of the punch comes from the back and not the hands.