Why Everyone Should Own a Punching Bag

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Boxing is one of the most popular sports in the world. Everyone has seen a match at one point or another, whether you’re an avid boxing fan or you’ve simply watched one in a movie. Many people take up the sport as a form of self-defense, but there are numerous other benefits boxing can bring you that don’t have anything to do with fighting.

Power and strength

Let’s start with the most obvious benefit – strength. Most full-size punching bags weigh in the range of 60-100 lbs, which means they require a pretty decent amount of force to move them around. At first, the bag might be hard for you to move, but as you train over time you’ll notice the bag begin to sway more and more with each of your punches. This develops power and strength not just in your arms, but in all of your upper body. If you want to include your lower body, simply throw in a few different forms of kicks. This is obviously outside standard boxing practice, but that’s why we have MMA, right?

Speed and hand-eye coordination

In case the name wasn’t obvious, speed bags help to train speed! Unlike full-size punching bags, speed bags are not meant to be pounded as hard as humanly possible. They’re meant to teach precision and reaction. Since these bags move back and forth very quickly, you need to have perfect timing to hit the bag on each rebound, which trains your mind to have excellent hand-eye coordination. This isn’t just great for boxing; hand-eye coordination is useful in any sport, and any general life situation where reaction time is important. Imagine the classic driving safety scenario where you’re driving through a neighborhood and a child runs out into the street. Your reaction time is absolutely critical here to avoid an accident, and training with a speed bag will keep your skills in top shape.

Improved physical and cardiovascular fitness

With all this talk of punching, kicking, and training, you have to think about what this is doing to your body. Boxing, on average, burns about 600 calories an hour – that’s more than running, cycling, jumping rope, and several other popular forms of cardio! This is not only incredible for your cardiovascular endurance, but it’s also killer at transforming your body. Whether your fitness goals are to build muscle, lose weight, or simply to tone up, hitting a punching bag for just 30-60 minutes a day can accomplish all three at once.

Decreased stress levels

Those who don’t have a lot of experience with combat sports like boxing or MMA often attribute them to rage and aggression. While that might be how things appear from the outside, this follows the old adage that “looks can be deceiving.” The ironic truth is that combat sports can actually significantly reduce stress levels and improve temperament. Because the punching bags allow for physical release, the common muscle tension that’s built up from stress is expelled through exercise, making life more relaxing and easy-going.

What to do now

If you’re interested in getting started, we sell a variety of boxing equipment built especially for use at home. Our commercial stand is the best value, allowing you to hang both a full-size bag and a speed bag on one piece of equipment. However, if you’re only interested in one or the other, check out the XM-2845 heavy bag stand or the XM-4441 speed bag platform. Both are top rated in their categories according to’s sports section.

Wrapping it up

As you can see, combat sports aren’t just about fighting. Boxing and MMA are great stress-relieving activities that can beat you into shape both physically and mentally (pun intended). There are plenty of local boxing studios in nearly every city on the planet, but setting up your punching bag at home can be quite a bit more peaceful (and cost-efficient) because you make the rules AND the hours.

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