Punching Bags

Performance Training: Shop Punching Bags, MMA Punching Bags & Bag Stands

Hone your skills with a variety of punching bags at DICK'S Sporting Goods. Our curated collection includes a variety of bag styles including: speed bags, heavy bags, Muay Thai-style heavy bags and punching bag stands to help you level up your workout.

Punching bags are designed to help you train, tone and improve Mixed Martial Arts fundamentals. MMA requires a mastery of fighting techniques. This full-contact sport blends elements of kickboxing, karate, wresting and boxing just to name a few and an MMA punching bag is an essential element for your training.

The right punching bag helps you work your upper and lower body across a variety of fighting methods. Not sure which punching bag is right for you? Learn more about the different uses and types of bags below to help find the right option:

Heavy Bags: Heavy bags are traditional punching bags that can be free-standing or hanging bags, which are mounted to the ceiling. This type of punching bag is great for all types of fitness training and MMA training, and is available in a variety of weight ranges.

Speed Bags: Speed bags are smaller than traditional heavy bags and free-standing punching bags. These bags are popular training tools for increasing speed, and can be purchased in models that are mounted to the ceiling of free-standing.

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Learn More About Punching Bags

Punching Bag Uses:

Mixed martial artists need to train their whole body. Choose an extended-length training bag or training station, so you can punch, cut and kick like you would in the ring.

Punching bags can also provide an effective strength-building and cardio workout. A variety of bag routines promote faster reaction time, balance and footwork. For realistic training, incorporate a torso training bag into the mix. These life-like dummies are affixed to the top of a polyethylene base.

Types of Heavy Bags:

There are two types of MMA® heavy punching bags, hanging bags and free-standing bags:

Hanging bags are installed to the ceiling of your gym or home. These bags can be punched and kicked without dislodging or moving out of place.

Free-standing bags are attached to a base, often filled with water or sand. These bags are placed on the floor, making them an ideal choice where a bag cannot be installed to the ceiling.

Punching Bag Materials:

The filling of your bag impacts its weight, shape and stiffness. Beginners may opt for a softer bag, while experienced athletes will want a stiffer bag. Punching Bags are primarily filled with three materials:

• Sand: Better for heavy kicking and punching. Produces less "sway," or movement, with the bag.
• Sawdust: A lighter bag with less impact on joints.
• Grain: Absorbs energy and produces more "sway," resulting in better feedback and movement.

There are a variety of punching bag materials and construction options. From punching bags constructed with quality vinyl or polyester to bags filled with a high-density foam padding, you can find a punching bag that best fits your training. Pro Tip: Looking for extra durability? Reinforced stitching ensures your bag handles every punch.

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Punching Bag Buying Guide

There are a variety of punching bags to choose from. Find the right one for your next workout by learning more about each type:

Heavy Bags

Heavy bags are often considered the standard punching bag. These are cylindrical bags that hang from the ceiling and can weigh anywhere between 70 pounds and 150 pounds.

Heavy Bag Uses: Heavy bags are great for strength training, and are most useful for kicking and punching.

Pro Tip: Heavy bags need to be the proper size to provide enough resistance for training. To find the right size heavy bag, take your body weight and divide by two. For example, if you weigh 180 pounds, your heavy bag should weigh around 90 pounds. Round up to the nearest available bag weight if you are in between sizes.

Teardrop Bags

Teardrop bags hang from the ceiling like heavy bags but have less of a cylindrical shape. The teardrop shape is closer to the shape of a human to add increased motion and variability for your workout.

Teardrop Bag Uses: The teardrop bag shape is good for strength training, but also allows you to practice elbowing, kneeing and uppercutting.

Free Standing Bags

Free standing bags stand on a sturdy base, usually filled with either water or sand. This type of punching bag does not require any mounting to the wall or ceiling, making them easy to move.

Free Standing Bags Uses: Standing bags provide great resistance training for toning muscle. Keep in mind, because of their height, standing bags are easier to kick than standard heavy bags but more difficult to uppercut.

Body Bags

Body bags stand on the ground and are shaped like a person, sometimes including a torso and arms.

Body Bag Uses: Body bags are a useful training tool for anyone interested in MMA or grappling.

Speed Bags

Speed bags are fast-moving punching bags, designed to ricochet off their stand and come back. This type of punching bag is small and air filled. While they offer less resistance than other types of punching bags, speed bags provide great aerobic exercise.

Speed Bag Uses: Speed bags provide a fast-moving workout that increases timing, rhythm and hand-eye coordination.

Double End Bags

Double end bags are attached to both the floor and the ceiling, allowing for a freer range of motion.

Double End Bag Uses: This type of punching bag allows you to move around your target and train your reflexes by striking back when hit.