If you are looking to have a Muay Thai home gym set up and looking to purchase some fight equipment, your search ends here with this article. In this article, I review which are the Best Muay Thai Heavy Bags that are available in the market.
(This is the first in a 3-part Home Training Special series, where I look at equipment that used in Muay Thai and most stand-up combat training.)
What are the Best Muay Thai Heavy Bags?
TL;DR The Best Muay Thai heavy bags should be made using high-quality leather for long-lasting durability. If you are looking to get your first heavy bag, the standard heavy bag (4-ft) will be the best one to start with.
This is the standard equipment in Muay Thai gyms around the world for good reason. The standard heavy bag is the most versatile and ideal equipment for training Muay Thai at home.
My pick for the best Muay Thai heavy bags brands are namely Fairtex and Outslayer.
In a hurry? Check my top 5 picks straight away (but I recommend scrolling down to read my detailed reviews to see which bag suits your needs best):
Introduction
Along with shadow boxing, pad work, clinching and sparring, bag work is an important aspect of Muay Thai training. It is an invaluable tool to improve striking skills -if properly utilized.
It is important to note that there are health risks involved due to the impact and hardness of heavy bags, especially for beginners. It is thus important to exercise due diligence and take precautionary steps to avoid injuries, such as hand-wrapping and using gloves with adequate protection for bag work.
Standard Heavy Bag vs Muay Thai Bag (Banana Bag)
Generally speaking, there are 2 main types of heavy bags used in Muay Thai gyms: the standard heavy bag and the taller/longer banana bag. Many people refer to the banana bag as the Muay Thai heavy bag.
The fact is that the regular heavy bag (about 4 feet long) is most commonly used in the sport. Step into any Muay Thai gym in Thailand and you will always find more regular heavy bags than banana bags.
In actual fact, the banana bag is used more in American fight gyms and MMA gyms than in an authentic Thai Muay Thai gyms. However, the banana bag is increasingly popular with home gym owners.
Depending on your training preference, either of these 2 types of heavy bags are ideal for home training setups.
Standard Heavy Bag
The standard heavy bag weighs around 100 lbs filled and measures around 4 ft in height and is used across all stand-up combat training. This is still the single, most important heavy bag in Muay Thai training.
I would say about 75-80% of bagwork revolves around this particular type of heavy bag.
Besides your standard repertoire of Muay Thai strikes minus the low kick, you can manhandle the bag to mimic a clinch and knee; you can push the bag to train your core; swing the bag to work on your footwork & movement.
The standard bag is basically a more natural training companion.
If there is a need, just lower the bag with a longer chain and you will be able to practice low kicks albeit a mild hassle.
Verdict: If you have budget for only one heavy bag and looking for a more natural fight-training experience, then this is certainly the one to get.
Banana Bag
The tall banana bag weighs around 120-130 lbs filled and measures around 5-6 ft. This longer design allows for low kicks which makes it really good for working on those combinations that incorporate both high and low kicks.
The thing that I have experienced with banana bags is that they will get rock-hard towards a bottom over time. So hard that it feels like kicking a bloody lamp post. This can be good for shin conditioning if you know what you are doing.
Banana bags are heavier than standard bags but you just need to fill it with less stuffing until your desired weight.
Overall, the banana bag is more versatile than the standard bag as it allows you to incorporate low kicks into your drills.
Verdict: Banana bags are good for combination drills and kicks as they swing less. For more swing to simulate actual fighting experience, you can consider not filling it completely so it is lighter.
Hanging vs Freestanding Heavy Bag
Instead of hanging off a wall or heavy bag stand, freestanding heavy bags use a weighted base that is typically filled with either sand or water. Some of these bags also feature a spring system to allow them to spring back into position when they are hit.
Hanging heavy bags are usually mounted to the ceiling, frame or a beam and need to be properly installed so as to handle the weight.
The first thing to note about freestanding heavy bags is that they are rarely -if ever- used in a Muay Thai or combat sport gym.
Freestanding heavy bags are more popular with home users than gym users due to their ease of set-up and smaller space requirement. They are also more portable which allows home user to train both indoors and outdoors easily.
Freestanding bags are more appropriate for boxing as the base can be obtrusive for Muay Thai training. They also lack the swinging motion which mimics the real fighting experience more accurately.
It does not feel natural for footwork training with a freestanding bag. With hanging heavy bags, you are able to hit as hard as you like as they are harder and do not topple over. The same cannot be said for most freestanding bags.
Finally, prices for freestanding bags also tend to be higher than hanging bags. You are essentially paying more for an inferior training experience.
Verdict: Definitely go with a hanging bag if you are serious about training Muay Thai.
Best Muay Thai Heavy Bags
A good heavy bag should be designed to take regular beating for a prolonged period without coming apart. That’s all there is to it. Here are my top 5 picks of the best heavy bags for Muay Thai training:
Fairtex Heavy Bag
Sale
Fairtex Heavy Bag UNFILLED Banana, Tear Drop, Bowling, 7ft Pole, Angle Bag, HB3 HB4 HB6 HB7 HB10 HB12 for Muay Thai, Boxing, Kickboxing, MMA (HB3 Heavy Bag)
- Constructed of Syntek Leather with heavy duty water resistant and non-tear nylon lining with nylon web straps
- Dimension: 45 cm Diameter x 117 cm
- Approximate weight after fill : 42 kgs
- All Heavy Bags are sold Unfilled
- Constructed of Syntek Leather with heavy duty water resistant and non-tear nylon lining with nylon web straps
- Dimension: 45 cm Diameter x 117 cm
- Approximate weight after fill : 42 kgs
- All Heavy Bags are sold Unfilled
This is easily my top choice since it’s the brand of choice at the gym where I train. Day after day, 7 days a week, 365 days a year, these bags receive an unimaginable volume of battering from morning till night.
I trust in the gym manager’s calculated and well-researched decision to fill the gym with Fairtex heavy bags and no other brands. Fairtex is of course, a renowned Muay Thai gear and equipment manufacturer, so the guys that run the gym obviously know what they are doing.
As for my personal experience, everything’s been really positive. Nothing to complain about.
Although they are not constructed using real leather, Fairtex’s water-resistant Syntek Leather is constructed for heavy-duty usage, finished off with non-tear nylon lining and indestructible nylon straps. I would expect them to chalk up many years of striking mileage.
Do note that Fairtex heavy bags come unfilled which cuts down on the shipping fees.
| User Reviews |
| – “Great bag. Solid construction and materials.“ – “Amazing… Filled it with clothing from salvation army“ – “Great bag. Solid construction and materials. Worth the wait of shipping.“ – “Fairtex makes the best quality Thai Boxing gear on the planet, and these bags are priced just right if you dont mind filling your own.“ |
>> Click here to shop Fairtex heavy bags at Amazon Now <<
Outslayer Punching Bag
Outslayer Filled Punching Bag Boxing Training Practice MMA Heavy Bag 100 Pound Made in USA (Black)
- Outslayer Punching Bag for Boxing and MMA.
- This 100 pound professional heavy bag is made in USA and comes with 10 year warranty.
- Outslayer heavy bags are known worldwide for outstanding quality and durability. If anything happens to your heavy bag within 10 years, just shoot us a video and we’ll send a replacement bag.
- This boxing bag is filled only with fabric, no sand fillers added, that means you won’t experience excess sinking and hard / hollow spots as with other brands.
- This punch bag is the gold standard of heavy bags, just do some research on Outslayer bags and you’ll see that you are investing in the best product out there that will last you for years to come.
- Outslayer Punching Bag for Boxing and MMA.
- This 100 pound professional heavy bag is made in USA and comes with 10 year warranty.
- Outslayer heavy bags are known worldwide for outstanding quality and durability. If anything happens to your heavy bag within 10 years, just shoot us a video and we’ll send a replacement bag.
- This boxing bag is filled only with fabric, no sand fillers added, that means you won’t experience excess sinking and hard / hollow spots as with other brands.
- This punch bag is the gold standard of heavy bags, just do some research on Outslayer bags and you’ll see that you are investing in the best product out there that will last you for years to come.
Outslayer is a MMA equipment manufacturing company based in California. If you are reading this from somewhere in the United States, you will be happy to know that Outslayer heavy bags are made with pride in USA.
Outslayer bags come filled with shredded cloth like all good bags should. Depending on the model, they can weigh from 80 to 150 lbs. 80-100 lbs for a regular and 130-150 lbs for a banana bag.
The bags are made with high-quality, heavy duty American vinyl (not leather) for long-lasting durability. Outslayer bags come with a 10-year warranty that speaks volume of the confidence the company has in their own products.
There are loads of positive reviews from their users and shows that this is a brand that knows what it is doing. I recommend the standard heavy bag model recommended here (4.5 feet) but Outslayer has other size options as well (banana bags). Easily my top 2 along with Fairtex.
| User Reviews |
| – “I am very satisfied overall, it is sharp looking and feels great to work with, and feels better with the 7 lbs fabric removed, it can flex a little more.” – “If you want a high quality bag that will more than satisfy your needs, believe the reviews and spend the money. You won’t be disappointed.” – “I like the material and feel of this bag. It’s SUPER heavy and dense, not like some other cheap bags that you can punch with bare fists. This one will fracture your hands.” |
>> Click here to shop Outlayer Heavy Bags at Amazon Now <<
Windy Thai Heavy Bag
Windy Thai Unfilled Heavy Punching Bag
- Thick leather construction with triple stitched seams
- Bag measures 12" x 70" and weighs approximately 125 lbs
- Hand made in Thailand
- Thick leather construction with triple stitched seams
- Bag measures 12" x 70" and weighs approximately 125 lbs
- Hand made in Thailand
Windy is a Thai-based fight brand with a long history. It is one of the earliest Muay Thai gear/equipment brand founded in 1951. After so many decades, Windy remains a popular brand among Muay Thai gyms in and outside of Thailand. Here, I will talk about the Windy Banana Bag.
I remember training with an exact same Windy banana bag during one of my training vacations in Thailand. It is constructed using real leather and feels very sturdy. I was told that the bag has been in the gym for over 5 years with daily usage but it still looks and feels great. Just general wear on the leather.
Like all Windy products, this heavy bag is built to last. The actual heavy bag does come with the Thai-style art as shown in the product image.
The bag only comes unfilled, but this cuts down on the shipping costs.
>> Click here to shop Windy Heavy Bags at Amazon Now <<
Twins Special 6FT Heavy Bag
Twins Special Heavy Punching Bag HBS5 6FT Syntek Leather Muay Thai Kickboxing K1 MMA Fighting UN-Filled (Green)
- Twins special Heavy Punching Bag HBS5 180 cm ( 6 feets),Constructed of syntek leather
- Available color : Green,Gray,White,Pink
- Diameter : 36 cm X Higth 180 cm (6 Feets)
- Approximate Weight after fill : 35-40 kg (88 pounds)
- Hand made in Thailand
- Twins special Heavy Punching Bag HBS5 180 cm ( 6 feets),Constructed of syntek leather
- Available color : Green,Gray,White,Pink
- Diameter : 36 cm X Higth 180 cm (6 Feets)
- Approximate Weight after fill : 35-40 kg (88 pounds)
- Hand made in Thailand
Along with Fairtex, Twins Special is one of the top Muay Thai brands out of Thailand.
I would not hesitate to purchase or recommend a Twins product and this is the same for this 6ft bag.
I have trained with Twins leather standard bags in many gyms in Thailand and they are all top-notched equipment that lasts.
This is actually a synthetic leather bag made using vinyl. The advantages of vinyl is that they are very durable and easy maintenance.
Overall, if you are looking for a heavy bag to drill on, you cannot go wrong with this one.
>> Click here to shop Twins Special Heavy Bags at Amazon Now <<
RDX Punching Bag
RDX Punching Bag Filled Set Kick Boxing MMA Heavy Muay Thai Training Gloves Punching Mitts Hanging Chain Anchor Martial Arts Ceiling Hook 5FT 4FT
- RDX filled 8 piece boxing punching bag is strengthened with high quality Maya hide leather. It retains its shape really well without wearing out unattractively. It is ideal for MMA, Kickboxing, Muay Thai and more.
- HG-Steel Chains with S-hooks offer outstanding holding strength, ideal fixture stability and are resistant to corrosion that make them extra durable.
- Bag gloves built with gel foam padding to ensure efficient shock absorption and safe power transmission. It protects your hands from forceful impacts.
- Powder coated iron ceiling hook is ideal for garages or where space is limited. Can be installed on wooden beams, outdoors and indoor ceilings with D-shackles, bolts and nuts.
- The set includes 1x Filled Punch bag, 1x steel chain, 2 hand wraps, 1x ceiling hook, 1x set of steel chains, and 2 x bag mitts. 4ft Pre-filled Punch bag, Approx. 18 - 20 KG (Maximum Filling Capacity 40-50 KG), 5ft Pre-filled Punch bag, Approx. 20 - 22 KG (Maximum Filling Capacity 50 - 60 KG).
- RDX filled 8 piece boxing punching bag is strengthened with high quality Maya hide leather. It retains its shape really well without wearing out unattractively. It is ideal for MMA, Kickboxing, Muay Thai and more.
- HG-Steel Chains with S-hooks offer outstanding holding strength, ideal fixture stability and are resistant to corrosion that make them extra durable.
- Bag gloves built with gel foam padding to ensure efficient shock absorption and safe power transmission. It protects your hands from forceful impacts.
- Powder coated iron ceiling hook is ideal for garages or where space is limited. Can be installed on wooden beams, outdoors and indoor ceilings with D-shackles, bolts and nuts.
- The set includes 1x Filled Punch bag, 1x steel chain, 2 hand wraps, 1x ceiling hook, 1x set of steel chains, and 2 x bag mitts. 4ft Pre-filled Punch bag, Approx. 18 - 20 KG (Maximum Filling Capacity 40-50 KG), 5ft Pre-filled Punch bag, Approx. 20 - 22 KG (Maximum Filling Capacity 50 - 60 KG).
A new entry to the list this year and a solid option for beginners to intermediate users. This RDX heavy bag comes pre-filled but at a fraction of the price compared to the more premium recommendations above.
This is also water-resistant bag using the synthetic Maya Hide leather that are used on many of their boxing gloves. Ideally, this means that the bag can be set up both outdoors and indoors.
In terms of weight, these are 80lbs which aren’t as heavy as the standard weights in Thai gyms (around 100) but are heavy and sturdy enough to get an intense workout. They are filled with shredded textile like most heavy bags and are available in 4ft or 5ft sizes.
I have included this on the list as there are loads of positive reviews from their customers. Definitely worth checking out if you are looking for a budget option.
| User Reviews |
| – “Love it! Great for punching and kicking; it is very sturdy. We have it all set up for intense workouts!” – “bought this and hung it in my basement. the chain and bag are both a good length (i went with the 5′) the bag responds well when struck and because it is stuffed with cloth instead of sand it doesnt put as much strain on the wrists. “ – “Exactly what I was thinking it should be, solidly made and came with everything you might need.” |
>> Click here to shop RDX Heavy Bags at Amazon Now <<
Combat Sports Leather Thai Bag
Combat Sports Unfilled Leather Thai Bag
- Full grain leather construction
- Comes unfilled so you determine the final weight
- 14" x 68" When bag is filled
- Heavy-duty chain and swivel included
- Full grain leather construction
- Comes unfilled so you determine the final weight
- 14" x 68" When bag is filled
- Heavy-duty chain and swivel included
Combat Sports is an equipment brand that is quite popular with MMA gyms in the US.
This Muay Thai heavy bag is under 6FT tall (about 5ft7) when fully filled, ideal for your daily drills and workouts.
Unlike most of the other options on the list, the Combat Sports heavy bag is made using full grain leather. Simply put, full grain leather is the real deal and the best type of leather.
Nothing to complain about if you are looking for a tall heavy bag to train with. This is definitely one of the top options out there. Comes with chain and swivel for installation.
| User Reviews |
| – “This is a solid bag.It does smell like a wet cow when you first take it out of the box, but I think the real leather will perform well and see many years of use out of this bag.” – “Perfect bag for indoor use. The real leather bag does not give off any chemical off-gasing like the vinyl bags do. Perfect size for practicing head strikes and strikes to the lower legs.” – “Great quality! Worth the money.” |
>> Click here to shop Combat Sports Heavy Bags at Amazon Now <<
Ring to Cage Muay Thai Heavy Bag
Ring to Cage Muay Thai Banana Heavy Bag - Filled (Black)
- Made of heavy duty polyester coated vinyl material, this material is more durable than genuine leather.
- These bags are hanging in North American gyms for more than 10 years and still holding up, Excellent quality product
- Metal D-Rings - High Quality- Welded Steel D-Rings. Also comes with Heavy Duty heavy bag chain and swivel
- Leather reinforcement inside where each D-Ring is attached
- This heavy bag does not come with cheap zipper closure on top, It has Unique lace-up closing system on top of the bag which is durable than any other heavy bags available on the market, so no worry of RING TO CAGE branded punching bag to be popped from top as it does not come with any zipper closure. so you can also use this bag as a ground and pound dummy bag for MMA training
- Made of heavy duty polyester coated vinyl material, this material is more durable than genuine leather.
- These bags are hanging in North American gyms for more than 10 years and still holding up, Excellent quality product
- Metal D-Rings - High Quality- Welded Steel D-Rings. Also comes with Heavy Duty heavy bag chain and swivel
- Leather reinforcement inside where each D-Ring is attached
- This heavy bag does not come with cheap zipper closure on top, It has Unique lace-up closing system on top of the bag which is durable than any other heavy bags available on the market, so no worry of RING TO CAGE branded punching bag to be popped from top as it does not come with any zipper closure. so you can also use this bag as a ground and pound dummy bag for MMA training
Like the Combat Sports heavy bag, Ring to Cage is another popular choice among MMA gyms.
Ring to Cage opts for vinyl construction like other heavy bag makers for its heavy duty durability and lower costs.
The Ring to Cage heavy bag is about 5ft8 tall when filled and comes with chains on a swivel and hook so you can get right to action. However a customer noted it was a little long so you might need cut down the chain a little.
Looks-wise, they are nothing to shout about. But if you want one for real training without posting your training videos on social media, this will do just fine.
>> Click here to shop Ring to Cage Heavy Bags at Amazon Now <<
Everlast Canvas Heavy Bag
Everlast 70-Pound MMA Poly Canvas Heavy Bag (Red)
- Shell constructed from super tough and rugged poly canvas. Perfect size for the Mixed Martial Artist looking to work on their punching and kicking
- Specially blended filler provides resilient shock absorbency
- Double End attachment for greater resistance
- Adjustable chain to accommodate all size of users
- Redesigned with durable and safe webbing system
- Shell constructed from super tough and rugged poly canvas. Perfect size for the Mixed Martial Artist looking to work on their punching and kicking
- Specially blended filler provides resilient shock absorbency
- Double End attachment for greater resistance
- Adjustable chain to accommodate all size of users
- Redesigned with durable and safe webbing system
Another budget option suitable for beginners. This 70-lb Everlast heavy bag comes pre-filled but is affordably-priced. The compromise is that poly canvas material is used in place of the usual leather.
It is solid enough for training but much lighter compared to standard heavy bags that are used in a typical Muay Thai gym.
As with most Everlast products, this is not as durable compared to the other premium options on the list. But they are lighter/softer which makes them a better option for young kids and older folks.
They are also great if you intend to train with these outdoors since you can more easily move them around.
This comes pre-filled for easy set-up.
| User Reviews |
| – “My wife loves this thing. She goes in the basement and pounds the crap out of it pretending it’s me.” – “Solid product for the price. Quality construction by a reliable manufacturer. I like the look and feel of the material. I hung this in the garage for my kids to practice on. Very durable. I am happy with this purchase.” – “This bag is great, especially for the cost.” |
>> Click here to shop Everlast Heavy Bags at Amazon Now <<
| Pre-filled or Unfilled
Some merchants will offer the option of buying a heavy bag pre-filled or unfilled. The price difference is not the only consideration when it comes to making a choice. Given that a pre-filled bag weigh around 100 lbs on average, this can add weight to the the shipping cost which in turns, can take a hit on your wallet before you even get a chance to hit it. It might be worth checking if free shipping is included. Unfilled bags are a lot kinder towards the budget and it’s actually pretty easy to stuff your own bags. Just fill it up with your unused clothes or buy some from the salvation army and it’s good to go. Avoid using sand as it will create an extremely hard bag inhumane for kicking and will weigh a ton. Of course, if you find DIY a hassle, paying that extra for convenience to have it pre-filled is not such a bad idea too. It boils down to 2 things: budget and convenience. Remember to factor in the shipping cost and weigh it for yourself if it’s worth to Fill-It-Yourself. |
Other Types of Heavy Bags
If you want to set up a really spiffy home gym that you can charge people money for, then you can consider equipping with the teardrop bag and/or the angled heavy bag. Top it off with an Aqua bag or wall mount heavy bag and you have yourself a winning combination. Here’s the low-down on the other types of bags used in Muay Thai:
Angled Heavy Bag
My gym brought in a few of these a few months back and I’m liking them so far. The one in the gym measures at around 5 ft, which is around the same or slightly shorter compared to the Banana bag.
The angled top is supposed to allow you to work your uppercuts so this can be thought of as a Banana Bag Plus. In reality, you are better off with the Teardrop bag (see next) for this purpose.
The angled bag isn’t really angled enough to offer any realistic effect. Dimension-wise, it’s thicker than the banana bag and weighs over 130 lbs, so there is not much swing to it when you kick one. When you give it a teep, you find yourself getting pushed back instead.
It’s almost like training with a padded tree, but that makes it ideal for drilling combinations.
Verdict: Best reserved for commercial or fight gyms to offer a variety of training equipment but is just an overkill in home gyms.
Teardrop Bag
Same same but different. The teardrop bag has been marketed as the bag for clinch and knee drills due to its shape that most resembles the human torso.
Slightly shorter than the regular bag at about 3 ft and weighs a lot less at about 60 lbs. They really are easier to knee because of the angled bottom but can feel slightly awkward when connected with roundhouse kicks.
The rounded-edge design for knees is not that necessary and that’s why you don’t see too many of these. There might one or two of these at some of the Muay Thai gyms but you will find most of them to tend to stick to the good ol’ regular.
The teardrop bags also tend to cost more so there really isn’t much reason to get it, especially if it’s going to be your first heavy bag. With the light weight, they really aren’t going to be of much use for training your power.
Verdict: Frivolous and unnecessary if you are training Muay Thai.
Aqua Punching Bag
If you are looking for a bag to work on those punches, the water-filled Aqua bags are your best bet. I have had the opportunity to experience working out with these bags at a local boxing fitness club and they are really great.
They are shaped either like a teardrop and a wrecking ball, designed exclusively for punches only. The bags typically come in 2 sizes: 18 inch (120 lbs) or 21 inch (190 lbs).
The contours make them great for training uppercuts but what really differentiates these from old skool bags is the punching sensation that feels more similar to humans.
There is less impact as it gets absorbed easily so it’s kinder on the hands and bones. All you need is a water hose to fill it up which makes it really easy to set up. They will shipped unfilled so that cuts the shipping cost by a large margin.
Verdict: For a good cardio workout or a bag to train specifically your punches, this is perfect.
Wall Mount Heavy Bag
Not so much a bag. Like the Aqua punching bag, this is strictly designed for punches only. Not a lot of Muay Thai gyms use these, possibly because kicks tend to be favored over punches in the sport.
I have seen these at YOKKAO and Sitsongpeenong gyms in Thailand but don’t get much love elsewhere in the country. Like most bags designed for punching, this works the uppercut very well and the smaller targets can aid in training precision.
Verdict: You’d probably be bored punching this after 3 days. Doesn’t look like a very fun training equipment.
How to Hang Your Heavy Bag
You will need to find a way to hang your heavy bag, unless you plan to use it as a bolster. There are 2 general ways to do it: wall mount bag hanger or heavy bag stand. The former will require some minor structural work but wall mounts using hangers or brackets are usually cheaper solutions.
Heavy bag stands require some quick assembly but a good stand that allows you a comparable training experience with the wall mount is much costlier.
You can either install the mount onto the wall, ceiling or a beam. You can also weld and build your own metal frame. The latter makes sense if you are planning to hang a few heavy bags to justify all the work involved but if it just one bag, a ready-made mount will do just fine.
My recommendation is to go with the Firstlaw Spider Mount 140 which is stable system that offers the best noise and vibration dampening. No creaking, no vibrations even when you train hard. It’s made in the USA and comes with lifetime warranty.
- 360 DEGREE SPHERICAL MOTION PROVIDES THE BEST NOISE AND VIBRATION DAMPENING YOU CAN BUY
- DESIGNED FOR HEAVY PUNCHING BAGS UP TO 140 LBS
- EASILY MOUNTS TO DRYWALL OR OPEN FLOOR JOIST - 12" OR 16" CENTER TO CENTER
- BUILT IN BEARINGS PROVIDES SMOOTH SWIVEL AT CONNECTING LINK
- 100% MADE IN THE USA - LIFETIME WARRANTY - 100% SATISFACTION GUARANTEE
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Heavy Bag Maintenance Wiping the bag after training using a damp cloth and mild soap solution to remove sweat and grime, then again with a dry cloth to remove excess moisture will help to keep it sanitized. Regular maintenance also helps to prolong the lifespan of the bag by preventing mold and reducing bacteria growth. For more tips, check out my “Best Tips for Heavy Bag Maintenance“. |
Benefits of training with heavy bag
The heavy bag is an iconic prop for passive-aggressive displays of anger in popular culture. There’s a lot of accuracy in the portrayal as a heavy bag will take all your beating without retaliation, unlike a human.
Beyond its usage for stress relief, there are other more practical benefits to be gained from heavy bag training:
Increase Power
The most obvious benefit is improving striking power. Putting in regular hours on the bag increases bone density and strengthen muscles and tendons. A stronger body equals the ability to withstand the impact of your kicks and punches and gradually throwing harder, more powerful strikes.
Sharpen Your Techniques
The solidity of heavy bags will force you to work on perfecting your techniques and form by giving you instant feedback via a sharp stinging pain. Regular, intense training on the bag will sharpen your form that will follow you through sparring and actual fights.
Improve Stamina
Heavy bags are frequently seen in fitness and weight-lifting gyms for the fact that they can give a really good cardio workout. The heaviness of the bags offer a lot of resistance which makes them an ideal tool for improving cardio endurance.
Go a few rounds of intense striking on the heavy bag and you will see why bag work is one of the best and direct ways to train your fight stamina.
Improve Coordination
As you incorporate movement into your bag workout, -and not just standing stationary- you will improve coordination and balance. This is accomplished as you need to work on stability with each kick and punch especially when the bag swings back at you.
Knowing when to kick and punch with a swinging heavy bag will test your coordination and technique as striking at the wrong moment can be a painful experience.
Train Alone
Muay Thai training really isn’t meant to be a solitary affair as it goes against the nature of a competing sport. It works best to have a trainer or a training partner for pad work, sparring/clinching practice and someone to push your limits. But having a trainer or training partner can be a luxury not available to everyone.
Bag work, on the other hand, can be done anytime at home which makes it the most reliable training method for everyone.
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Heavy Bag Training at Home For the best results and improvement, you have to have a structured training program to follow. You will see better gains in strength and techniques by incorporating a variety of heavy bag drills compared to if you just do freestyle bag work all the time. Sean Fagan aka The Muay Guy, offers a wide variety of training videos on his site, Nak Muay Nation. I highly recommend the Heavy Bag Blueprint where you will learn how to strike the proper way like a professional fighter and get RIPPED in the proccess! Lots of videos to guide you along the way. Definitely go check out my review of the Heavy Bag Blueprint program. |
Conclusion
On days when you have to skip training due to work, school or other commitments, having a heavy bag to return to at the end of the day is simply a savior. Just 15-20 minutes of intense bag work may be all you need to keep you .
Being able to practise the new moves at home that you picked up from your instructors can really help sink them in. As they say, practice makes perfect.
With the COVID-19 situation resulting in gym closures and lockdown around the world, home training is now more important than ever. Now may be the time to consider getting that home gym set up.
More than any other gear, the Muay Thai heavy bag is the best to start with since training can be performed in solitude.
Chok dee!
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Really good article with lots of detail and honest recommendations. Thank you.
Thank you Calco! Glad you found it useful. 🙂
Are there any freestanding bags worth their weight? Or are hanging bags the only way to go?
Hi Jason. Thank you for your query and I added my opinion comparing the two different set-ups in the article. Freestanding bags cost a lot more than heavy bags but you end up paying for an inferior training experience. Freestanding bags may be easier to set up but overall, there are too many advantages of training with hanging bags that it makes very little sense to get a freestanding one. Hope that helps you in making your decision.