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How to Hang a Heavy Bag

As the name suggests, a heavy bag is a sturdy, weighted bag, designed to be punched repeatedly. While heavy bags have traditionally been used for boxing training, more and more people have turned to this piece of equipment simply for a great workout. For optimal results with a heavy bag, make sure it has been hung correctly. Heavy bag racks provide a sturdy base of support for this piece of equipment, and can be found at most sporting goods stores.

  1. Purchase a heavy bag stand. Most heavy bags stands can be purchased at sporting goods stores or through online retailers, and will come with all equipment necessary for hanging a heavy bag. Be sure to purchase a stand designed to hold the weight of your heavy bag.

  2. Choose a spot for your heavy bag. For optimal results, be sure the location you have selected for the heavy bag is free of obstacles that could interfere with it as it swings. Remember that once the bag is mounted, it is hard to move; take your time in choosing the perfect spot.

  3. Establish a strong base of support for heavy bag racks. Most racks require at least 200 pounds of weight to support the base -- though individuals who are using larger 100- or 125-pound bags may need to provide as much as 400 pounds of weight to support the base. Place dumbbells or weight plates over the legs of the heavy bag rack to prevent its movement while in use.

  4. Connect the chain that will hold the heavy bag to the support base with an S-shaped hook. This hook should be included with the purchase of the heavy bag rack.

  5. Connect the free end of the chain to the heavy bag. This typically is a two-person job, with one individual holding the heavy bag and the other standing on a chair, attaching the chain. For larger heavy bags, consider asking a few people for assistance.

  6. Adjust the height of the heavy bag as needed. Ideally, heavy bags should hang so as to allow the top third of the bag to be at shoulder height. Hanging the bag too high or too low can interfere with boxing form, and may lead to muscle strains.

    Warning

    Avoid hanging a heavy bag from a ceiling beam. This can cause serious structural damage to your house, apartment or business.

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Things Needed

  • Heavy bag rack
  • Dumbbells/weight plates
  • Chair/ladder

About the Author

Kathryn Vera holds a master's degree in exercise physiology, as well as licensure as a Registered Dietitian. Currently, she works as a Clinical Exercise Physiologist in Cardiac Rehabilitation, where she provides care to patients living with chronic heart disease.

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