top of page

Fight.TV's Guide to Different Types of Punching Bags and How to Use Them

Heavy Bag
Heavy Bag

Punching bags are an essential tool in any fighter's training arsenal. They provide an effective way to improve your striking skills, build strength, and enhance cardiovascular endurance. With a variety of punching bags available, each designed to target specific aspects of training, it's important to understand the different types and how to use them effectively. In this guide, we'll delve into the various types of punching bags and offer insights on how to maximize your training sessions.

Heavy Bag

The heavy bag is perhaps the most iconic punching bag. It's designed to withstand powerful strikes and allows fighters to work on their punching and kicking techniques. Typically filled with dense materials like sand or cloth, heavy bags come in various weights, typically ranging from 60 to 150 pounds. To use a heavy bag:

  • Wrap your hands properly to protect your wrists and knuckles.

  • Start with basic jabs, crosses, hooks, and uppercuts to work on your technique.

  • Incorporate kicks, knee strikes, and elbow strikes to enhance your versatility.

  • Focus on combinations and footwork to simulate real fighting scenarios.

  • Maintain proper form and technique to avoid injury.

Speed Bag

The speed bag is smaller and lighter compared to the heavy bag. It's designed to improve hand-eye coordination, rhythm, and timing. Using a speed bag effectively requires:

  • Position yourself so that the bag is at forehead level.

  • Begin with light taps to get the bag moving in a circular motion.

  • Gradually increase your speed and rhythm as you become more comfortable.

  • Alternate between single strikes and combinations.

  • Focus on keeping your hands up and your wrists relaxed.

Double-End Bag

The double-end bag is a small bag suspended from both the ceiling and the floor. It's an excellent tool for improving accuracy, timing, and reflexes. To use a double-end bag:

  • Adjust the cords so that the bag is at chest height.

  • Strike the bag, causing it to move unpredictably.

  • Practice quick jabs, crosses, and hooks while maintaining your balance.

  • Use your head movement to avoid the bag's return strikes.

  • Stay light on your feet and keep your guard up.

Upper-Cut Bag

The upper-cut bag is designed to help you work on your uppercut and body shot techniques. It typically hangs from the ceiling and has a unique shape that allows for targeted strikes. To make the most of the upper-cut bag:

  • Stand at an appropriate distance to ensure your punches land accurately.

  • Practice uppercuts and hooks aimed at the bag's lower section.

  • Incorporate movement and footwork to simulate real combat scenarios.

  • Focus on generating power from your legs and core.

Wrecking Ball Bag

The wrecking ball bag, also known as the banana bag, is a longer and more cylindrical bag that offers a versatile training experience. It allows for a combination of punches, kicks, and knee strikes. To use the wrecking ball bag:

  • Utilize a combination of punches, kicks, knees, and elbows.

  • Practice moving around the bag to target different angles.

  • Incorporate clinching and knee strikes to improve close-range skills.

  • Focus on maintaining your balance and adapting to the bag's movement.


Punching bags come in various shapes and sizes, each catering to different aspects of your training regimen. Whether you're looking to enhance your striking techniques, build strength, or improve your reflexes, there's a punching bag that suits your needs. By incorporating these different types of bags into your training routine and focusing on proper technique, you can take your fighting skills to the next level. Remember, consistency, dedication, and attention to detail are key to mastering the art of using punching bags effectively. However you train, Fight.TV wants you to train hard!


bottom of page