Everlast Air Foam Power Core Free-Standing Punch Bag

So you’re thinking about buying a punching bag. You can probably already hear that “Rocky” theme music as you imagine your training montage. But before you start swinging, slow down and shop around. Free-standing punching bags may be ideal for a home gym, but they’re not all created equal.

The main appeal of the free-standing bag is its portability. Let’s get one thing clear: If you’re training to be a professional boxer, there’s really no substitute for a traditional heavy bag that hangs from the ceiling. Hanging bags can take a lot more punishment, and the swinging motion provides a natural cushion as well as some movement to work around. Still, not everyone has a reinforced beam in the garage they can hang a heavy bag from. Free-standing bags can be set up and taken down more easily, and they can be used in any room. They come in many shapes, but generally consist of a weighted base and a column that’s built to take your punches.

What’s in the base counts just as much as what’s in the column, if not more. If you’re throwing punches with a lot of force, you need a bag that won’t tip over, and that requires a heavy base. Most free-standing punching bags have a hollow base, and it’s strongly suggested that you fill it with something weighty. Water is one popular choice, but sand or gravel will work better if you can get them. Some prefer to fill the bottom with barbell weights, which isn’t always an option depending on the size of the opening on the base. If your designated workout space has hardwood or some other type of smooth flooring, it’s well worth getting a base that has suction cups for added stability.

Now that your bag is firmly planted, look at the punching surface. If you’re doing a serious workout with plenty of power kicks or body blows, you’re going to want a solid core — stainless steel or high-density foam. Many bags incorporate shock absorbers into the outer layers, and that can help prevent injuries and deliver a more natural feel. For longer workouts, you’ll want something more than just slick vinyl that sweaty blows can slide off of. Go for faux leather or something that can absorb a bit of moisture.

There are many different configurations for a free-standing punching bag, and you should choose the one that’s right for the way you work out. The straightforward “column” bag will do the trick for most, but those practicing precision strikes may want one in the shape of a practice dummy that mimics a human torso. If you’re working on your quick jabs or a little bit of cardio, you might go for a speed bag on a pole that will bounce a bit when you hit it. If you’re buying a bag for kids to practice on, you can get away with something with an inflated core.

Whatever you’re picking, go for durability! Nobody gets better sparring with an opponent whose fabric will tear after a few punches.

• Make sure you know the size and configuration of the bag you want before you buy. If you want to practice low kicks, for example, you’ll want something lower and longer.
• Keep your free-standing punch bag away from heat and humidity and protect it from the elements.
• If you’re buying for children, you may want a less hard surface. Some extra flex or bounce can provide additional safety for young ones just starting out. Inflatable versions are ideal.
• Look for leather bags or ones made from nylon, vinyl, or synthetic leather if you prefer. Note that canvas is the hardest to clean while vinyl should not be placed in direct sunlight. Use a leather conditioner every month or so if you choose that material.
• Make sure to take care of your punching bag properly. Wipe it with a damp cloth after every session. Add non-bleach, non-alcoholic disinfectant once a week.