What are the Pros and Cons to Different Types of Punching Bags?

Punching bags come in all different shapes and sizes. Just like with most tools, each one is designed for a certain job(s). That being said, you really can do just about anything with a standard, hanging heavy bag but we've also seen specialty bags out there as well become popular. Here is a rundown of the major ones:

Hanging Heavy Bag

The standard, cylindrical bag filled with sand, cloth, and even water nowadays. They come in different weights and in different lengths. My general feeling is, the longer and heavier the better. 100 pounds at least Why? Because there is more surface area to hit and the bag will swing less. Shorter, lighter bags can swing a lot, even with proper punching technique and while this is not a terrible thing, it is not optimal either and if you don't have an extremely solid rig, it means your bag stand will move more too.  But having a strong rig is important too for the heavier heavy bags. Going with 100 pounds or more means that rig will break faster and really, hardcore training on anything other than professional rig or extremely solid metal structure with large chains/pieces will not be possible in the long term. I've tried it and broke many. As mentioned earlier, you can practice everything on these bags. While a lot of people find throwing uppercuts awkward against the flat surface, it certainly can be done and the longer the bag, means body shots are easily doable, no matter how tall you are, as well as kicks in kickboxing.

One thing I hear about heavy bag training is that you can't practice accuracy, as you have such a large surface to hit. But just because there is a lot of surface area, does not mean you can't practice targeting certain spots. This can be done pretty easily using only your eyes and mind but some people actually do mark or tape their bags for targets as well. The only limitation is the boxer, not the bag.

Freestanding Punching Bag

These are the ones you often see in martial arts dojos and at-home boxing programs. Instead of hanging, they are softer, lighter bags with a base floor-level that you can fill with water, sand, or both to keep it from falling over and moving around. One problem is that even if you fill them with concrete, they may still move around your floor. There are now better models that don't move so much but the cheaper and older ones would often slide around and leak as well. Another issue is that the bags sit on the base and lock into with plastic grooves. After heavy use, these grooves and whatever you call the other part of plastic that locks into the grooves wear down and the bag starts spinning on the base. Or if it's one that you can put up at a certain height, it won't remain at that height and start to slide down. Then finally, as these bags are softer and lighter, the workout you get from them is less intense than from a hanging, heavy bag because there is less resistance. I've used them for many years, along with hanging bags, and this is undeniably true. Otherwise, it offers the same pros as the hanging bags.

Teardrop and Ball-Shaped Heavy Bag

The most common variation of this style is the Aqua Bag, which is teardrop shaped, made of something with a vinyl base, and filled with water but there are other stuffed varieties too. The biggest pro with these bags is that they are great for uppercuts. While traditional heavy bags have a flat surface, uppercuts will feel awkward at first and you will never be able to throw that uppercut straight up the middle, whereas you can do this with the teardrop as you are able to get your hand below the bag itself. Of course that also means the problem is that you can't really practice your low punches. Everything has to go to the head or start low and come at an upward trajectory. Another problem are with hooks. Because the bag is spherical, this means that your hook will land before it reaches the mid-point, which is where you actually want it to land. So as much as I like being able to practice uppercuts from all angles, not being able to throw body shots and less-effective hooks make these bags a real downer for me, unless I just want to work one the one thing.

In regards to the Aqua and other bags filled with water specifically, it is nice that this makes the bags heavier yet softer to punch but what's missing for me at least, is that tactile and auditory feedback. Throwing a sharp punch at a traditional, leather bag makes this awesome sound and you can really feel the pop. I can't tell you why but it just feels and sounds so good. I hear this all the time from other people too. And I also like hearing them land a really solid punch with that loud, cracking sound. It's like the bag tells you that you hit it right. The water bags do not give you this. No matter how hard and efficiently you hit them, you won't get much more than a dull thud. The feel is not as good either. In fact, your hand is much more likely to bounce off it, which in some ways is ultimately what you want but YOU need to be the thing making your punches bounce off the bag - snapping them right back to guard - and when the bag does this for you, not only do you not train those skills but it makes them harder to attain.

Space Capsule & Other Curved Heavy Bags

There are some different shapes here that are not flat like a traditional bag, nor completely circular like a teardrop bag. They are just various mixes of both. The idea being to give you the best of both worlds. Sounds great on paper but not so much in practice. In fact, I would not recommend using any of these. We used to have one at our club and I took it down because the inconsistent surface area can lead to hand/wrist injuries. 

  One might think that if you were punching a person, having

inconsistent surface area would be something you'd have to get used to and that is true but that does not mean that curved bags simulate this better. In some ways worse, especially with ones that are fatter at the top and get skinnier as they go down. Plus these bags generally weigh less so you are going to get more non-helpful swinging.

Double-End Bag

Double-end bags are not heavy bags but instead, small, spherical or ovular-shaped balls held together by 2 cables. One is anchored into the ground, the other is anchored into something overhead. The tension in these cables can vary and this varies the experience as well. When you punch the small bag, it bounces around quickly. As such, this can be a great tool for practicing the accuracy of your straight punches in particular. The quick, jittery movement is more similar to that of a person and the small target forces you to really lock in and work on timing, something you can't really do with these other tools. It also helps you to keep your hands up and even move your head as the bag will come back at you quickly as well.

The downsides are that while it that like a teardrop or spherically-shaped bag, you lose out on the opportunity to work on body shots (other than throwing a straight to the lower cable). Hooks to the head are also a little more challenging as once you land a hook, it will be very hard to land another shot immediately after without either stopping the momentum of the ball or slowing down and timing it. You also can't really work too much on power and it is less satisfying to hit for sure but again, a great tool to use for its specific purposes.

Reflex Bag/Ball

These are a lot like double-end bags except they anchor only to the floor and have nothing holding them from the top. It's another small target and bounces back at you when you hit it, and has all the benefits of a double-end bag, although it does move in a different way than the double-end bag does. They also don't tend to last as long as double-end bags do because the parts at the base and supporting the bag can break, whereas the double-end is just a leather bag and cables (though you are on your own for finding something to attach them to). Plus depending on their base, you may have an issue with it sliding around the floor as you punch it.

Wall Mounted Bag/Striking Surface

Not really a bag at all but it is something you can punch so I will mention it. These mount onto your
wall and just look pretty much like an upside-down slight L-shaped cube. I will be honest and say that I have not spent a lot of time hitting these myself, other than a few test punches. I hear a lot of good things about them but the issue I mentioned with those other curved bags is certainly true here. There are spots and angles you definitely do not want to hit without risking injury. They are better for more traditional uppercuts though and because they don't move, that risk should be less. And even though throwing hooks are weird on these things, it can be helpful for those who don't understand how the hooks come in from the side vs. straight punches. But the cube shape means you can't really go nuts on one of these wall mounts, and you need to make sure your wall (and potential neighbors) can handle it. More for just training pure technique though only for punches to the head, so you are limited there as well.

Thus, if you want something to punch, the hanging heavy bag is always going to be the best bet. It's also the best option for kickboxing as well, as only the freestanding bag listed here would even be appropriate. Depending on how much time you time you have for training, other options can certainly be of value but none replace the classic HHB. And believe me, I am not just being an old-timer either. I love trying new stuff. Anytime someone comes up with a new thing, I will want to check it out but in this case, the original really is still the best.