Maybe you’re clearing out some room or rearranging your current home gym to fit other equipment that can help elevate your routine. Boxing seems like a work out that can be high energy as well as loads of fun, and you’re right. So at this point you may be wondering….”how much space do you need for a punching bag?”
When installing a punching bag from the ceiling or placing a free standing punching bag, you want to make sure there is enough space 360 degrees around the bag for you to move back and forth as well as side to side. Having at least a minimum of 3.5 feet of unobstructed clear space, all around bag will be sufficient for most people. If using a heavy bag that hangs from the ceiling or joist, plan for about a minimum of 5 feet around the bag, to account for the swinging motion while working out.
The best areas to place the punching bag are typically in your basement or garage. These are the rooms that most likely do not get in the way of your everyday routines. And are separate enough from the rest of the house to prevent any disturbance to others.
If you already have a space for your home gym, you may want to rearrange the equipment. Accommodating your punching bag and allowing your work out to take place in one area. Will result less travel between rooms.
If your home gym just isn’t big enough to allow a full 360 degrees of open space around your punching bag, you can try using 180 degrees. Preferably with about 1.5-2 feet before the wall allowing some swaying movement from the punching bag.
SIDE NOTE: Although not entirely necessary. It is helpful to have a well padded floor to alleviate pressure on joints and muscles. Now would be a good time to plan out what type of floor mat you would need (if any). If you’re whole room or space is going to be your work out area, it is recommended to get the entire space fitted with the floor mat of your choice.
Can You Hang A Punching Bag From The Ceiling
Having a swinging bag versus a standing bag, gives the user a better experience. The swinging of the bag is known to help boxers gauge and react to the target. Which helps mimic real life situations.
Hanging a punching bag from the ceiling may not be suitable for every home. If done incorrectly, this process can cause extreme damage to your ceiling or bodily harm.
You would need to find a joist or beam in your ceiling that can hold around 4 times of the weight of your punching bag. After that, you can mount the bag directly to your joist or through a mount. Be sure to use a bracket that can pivot with your bag to alleviate the pressure to the ceiling.
If mounting the bag directly to your ceiling doesnt seem to be the safest or if your ceiling is too high. Other options would be to buy a heavy bag stand or build your own frame that is strong enough to handle the bag and is at your desired height. Keep in mind that by doing this you will likely lose your 360 degree space due to having the structure getting in the way.
The other option is to find 2 parallel joists that you can mount a heavy bag bracket to. This would be a more ideal and safer way since the weight is evenly distributed instead of focused on one area.
Related Article: How To Stop Your Bag Stand From Moving
How Heavy Should Your Punching Bag Be?
When figuring out where you will be hanging your punching bag, something you should already know, or will need to consider as well is the weight of your punching bag.
Choosing the weight of the bag should align with what your exercise goals and routine will be. As a rule of thumb, the weight of a punch bag ideally should be half the weight of the user. In other words, if your weight is 200 lbs. a good sized punching bag for you would be 100 lbs.
Note: For most adults, when choosing a weight for their punching bag. Any training bag that is under 70 pounds have a likelihood of resulting in a poor experience. The reason for this is that the bag may be too light, therefore causing too much movement in the bag.
Free Standing VS Hanging Punching Bags
Punching bags have a few options you can choose from for your home gym. The two popular versions are the free standing punching bag and a hanging punching bag.
Free Standing Punching Bag
The free standing punching bag can be placed anywhere in the room. Typically they come as a two piece unit, one piece being the base with a rounded bottom. The bottom portion is filled with water or sand to help secure it in place. And the top portion or “bag” fits on the top. Minimal assembly is required.
Note: filling the base with sand will make it more stable.
This is a better option if you have no ceiling to hang your bag from or if you do not have a dedicated room to have your boxing exercise.
This option also allows you to be more flexible with your space. Moving and removing your punching bag from the corner storage helps your space be more versatile when needed.
Common worries or complaints is if you’re a heavy striker. If not enough water or sand is filled in the base. The free standing bag can shift or slide and can even potentially tip completely over. Although unlikely for most recreational users, it is still something to consider.
Hanging Punching Bags
With a punching bag hung from the ceiling, this wouldn’t be an issue. The bag would simply swing with the amount of force that is given. But as mentioned earlier in this article, getting it hung properly and securely would be the biggest challenge.
Some other reasons that make a hanging punching bag a great option is the ability to choose the length of the bag. With some free standing bags, the punch area may not be enough for many boxers and because you don’t have a bottom structure on the floor, you’re able to get closer to the bag.
If you’re looking to practice your boxing foot work as well. This would be another reason to opt for a hanging punching bag. With the bag giving a slight swing with every hit, this allows the boxer to react to the bag by moving to the side or backwards.
Most boxers find the swaying helps mimic a real fight. And overall helps in speed and accuracy as well as building their strength and endurance.
When using a heavy bag, either hung from a ceiling or bag stand. There can be concerns about the noise level from the workout itself and metal parts of the bag stand and chains from the bag. If that sounds like issue you would need to address yourself, check out our article about how you can make a heavy bag and bag stand quieter. There are useful tips for those who enjoy a full boxing workout from home.
So many benefits come when including boxing to your current work out routine. In order to give yourself a good experience, planning out your space should be a top priority. If space wasn’t the issue, finding a bag that fits your need would be another item on your list.
Boxing is a very active sport and a HIIT workout. To prevent injury and enjoy everything it has to bring, giving yourself the right area can help ensure a proper work out. Also, create an experience you will likely return to over and over.