Choosing a punching bag for home: weight, length and hanging
Choose a bag of about half your weight (30-45 kg), 120-150 cm for kickboxing, on a sturdy ceiling bracket or as a free-standing model.
For home, pick a punching bag that weighs about half your body weight, around 30 to 45 kg for most adults. For punching only, 100 cm long is enough; if you want to kick too, go for 120 to 150 cm. Hang the bag from a ceiling bracket in a beam or concrete ceiling, or choose a free-standing bag if drilling is not an option.
Weight: half your body weight
The rule of thumb for the weight of a punching bag is about half your own body weight. If you weigh 80 kg, a bag of 35 to 45 kg is right. A bag that is too light swings away with every punch and you end up hitting movement instead of resistance; a bag that is too heavy barely gives and strains your wrists and shoulders.
For beginners the bag can be on the lighter side, for heavy kickers on the heavier side. Bags are sold in weight classes (roughly 20, 30, 40, 50 kg) or unfilled, so you fill them yourself. In our shop you will find filled bags from Booster, Twins Special and King Pro Boxing among others, with the weight in the description.
Length: punching or kicking too
- 80 to 100 cm: punching only. Compact, suitable for a small space.
- 120 cm: punches and kicks at mid and high level; the standard for kickboxing.
- 150 to 180 cm: also low kicks at knee height without the bag swinging up; for muay thai and anyone who trains lots of low kicks.
A bag of 150 cm or longer is often called a banana bag or Thai bag and is slimmer and heavier. For the average kickboxer at home, 120 cm is the best compromise between space, price and options. Hang the bag so that the middle sits roughly at chest height; then you can work the head, the body and low kicks to the thighs.
Filling and outer shell
Most bags are filled with textile shreds, sometimes with a core of sand or rubber granulate for extra weight. Textile feels the most natural and does not go rock-hard. Sand alone is not recommended: it settles at the bottom and makes the lower end hard as stone. If you buy an unfilled bag, fill it with old clothes and fabric and, if you like, a sand core in the middle, evenly distributed.
The outer shell is leather, synthetic leather or canvas. Leather lasts longest and feels best, synthetic leather is cheaper and perfectly fine for home use, canvas is the cheapest but abrades gloves and shin guards. Look for double seams and sturdy hanging loops; that is where a bag fails first.
Hanging: bracket, chain and ceiling
A hanging bag of 40 kg loads the anchor point with a multiple of that weight on every punch. So hang it only from a wooden beam, a concrete ceiling or a steel girder, using a ceiling bracket and heavy plugs or bolts. Plasterboard, the upstairs neighbours' wooden floor or a light roof structure are not suitable.
Use the chain or strap that comes with the bag, with a swivel so the bag does not spin and the chain does not wear. A spring between bracket and chain dampens the noise and vibrations, welcome in a terraced house or flat. A wall bracket is an alternative if the ceiling will not do; it needs a solid wall and keeps the bag at a fixed distance from the wall.
Free-standing bag: no drilling
If you cannot or are not allowed to drill, a free-standing punching bag is the answer: a bag on a base that you fill with water or sand. Advantages: no installation, movable and no damage to ceiling or wall. Disadvantages: the bag slides away on hard punches, gives differently from a hanging bag and the base gets in the way of low kicks.
For punches and kicks at mid and high level, a good free-standing bag is fine. Put it on a non-slip mat and fill the base completely; a half-full base tips over. If you train a lot of low kicks, a hanging bag remains the better choice. Our shop has both types; for a free-standing bag, the fillable capacity of the base is listed.
Training on a bag at home
A bag is no substitute for pads with a coach, but it is an excellent addition. You train power, endurance and repetition of technique. Always wear hand wraps and gloves that match your weight; on a bag the impact is harder than on pads. Shin guards or ankle supports protect your instep when kicking.
Build up the intensity: start with two-minute rounds and technical work, not with swinging at full power. Billy often gives his students a bag programme to take home, tailored to what they have done with him on the pads. That keeps the technique sharp between pad sessions. Rotate the bag now and then so it wears evenly, and check the chain and bracket every few months.
| Body weight | Bag weight | Length for kickboxing |
|---|---|---|
| Up to 60 kg | 20-30 kg | 100-120 cm |
| 60-75 kg | 30-40 kg | 120 cm |
| 75-90 kg | 35-45 kg | 120-150 cm |
| Over 90 kg | 45-55 kg | 150 cm |
| Punching only | See weight | 80-100 cm |
| Lots of low kicks | See weight | 150-180 cm |
Ordering from anywhere in the EU
PadsByBilly ships from the Netherlands to every EU country: Belgium €7.95, Germany €9.95, other EU countries €14.95, free from €75. No customs or import fees inside the EU; prices include VAT. Delivery usually takes 2–5 working days and you have a 14-day right of withdrawal.
Running a gym or fight school and need punching bags for the whole team? From €500 order value we make a custom quote with a bigger discount.
Frequently asked questions
How heavy should a punching bag be?
About half your body weight; for most adults 30 to 45 kg.
What length of punching bag for kickboxing?
120 cm is the standard. If you also want low kicks at knee height, 150 cm or longer.
Can I hang a punching bag from a plasterboard ceiling?
No. Only from a wooden beam, concrete ceiling or steel girder, with a sturdy bracket and heavy fixings.
Is a free-standing punching bag any good?
Fine for punches and high kicks, and ideal if you are not allowed to drill. For low kicks and hard hitting, a hanging bag is better.
Which gloves do I use on the bag?
Boxing gloves matched to your weight, at least 12 oz for beginners, always with hand wraps. MMA gloves are too thin for hard bag work.
