Freestanding Heavy Bag - Product Review



By Ross Enamait - Published in 2005






I have received several questions regarding the durability and quality of many freestanding heavy bags.


I've never been a big fan of freestanding bags, so I was unable to
offer much useful feedback. In my opinion, an old fashioned (hanging)
heavy bag is your best option. With that said, many readers of the site
have expressed interest in a freestanding bag due to their living
arrangements (ex. cannot hang a bag in their apartment).

Although I still recommend a traditional bag if possible, I decided to
test out one of the more popular freestanding bags. I choose the
Wavemaster XXL. This bag is not the traditional (smaller) Wavemaster
bag. The XXL product is much larger. I purchased the bag after finding
a low price on eBay.

The bag has a very large striking surface and is more difficult to tip
over than many of the smaller freestanding bags. A smaller freestanding
bag is bound to slide all over the place, and is likely to tip after
receiving any meaningful punches or kicks.

Fortunately, the XXL bag has a large base. The bag is listed as holding
270 pounds of sand. Another option is to fill the base with water (not recommended).
I know a few gym owners who have filled these bags with water. They
mentioned that water alone did not provide enough weight to keep the
bag from tipping/sliding all over the place.

I decided to use sand and water to weigh the base
down as much as possible. I managed to squeeze in 5 x 50 pound bags of
sand. I added water after every 50-pound bag of sand. I then added more
water the next day, after the sand had settled. With 250 pounds of
sand, and several gallons of water, I am guessing the base is well over
300 pounds.

It took a long time to fill the base, but the extra weight is essential
to limit movement. I had to shake the base back and forth after each
50-pound bag to settle and distribute the sand evenly throughout the
base.

In doing so, I actually found a few useful exercises
(by accident) that you can use with the base alone. One exercise
involves a push/pull combination. Start on your knees, with both hands
on the base. Explode forward, pushing the base as forcefully as
possible. Quickly slide forward, towards the base. Grab the inside of
the base and pull it back towards you, once again as forcefully as
possible. Continue to alternate between push and pull. You will feel
this exercise working from head to toe.

I experimented with some full speed 30 and 60 second intervals using
this drill. It did not take long to feel this exercise working.

As for the actual punching bag, despite my best efforts to weigh down
the base, the bag will still slide slightly after a powerful punch. I
tested the bag on a carpeted floor, which will likely limit movement
when compared to a slicker wood floor.

One way to minimize the bag’s movement is by forcing yourself to circle
the bag, rather than standing in one place. As you circle the bag, you
will essentially keep hitting it back towards the center. This will
keep the bag from moving too much. As long as you can fully circle the
bag, it will not stray too far in one direction, and will reinforce the
importance of lateral movement. Many athletes make the mistake of
hitting the bag as if they were in a phone booth. Do not make this
mistake. Circle the bag in both directions.

As for the bag tipping over, if you use 300+ pounds in the base, it
will not be easy to tip. You really need to put in the time to properly
fill the base.


As for long-term durability, it is too early to say. I must
say however that the bag is nicer than I expected. I purchased the bag
for less than $200, and shipping was free. It will come in handy on
days when I cannot make it to the gym after my wife gives birth to our
child. <


The bag will not shake the house like a traditional hanging bag, which will be important when the baby is sleeping.


Overall, I give the bag a thumbs up. You can definitely “make
it work” if you set it up properly. I still prefer traditional heavy
bags, but as many of you have stated, this is not always an option.

Heavy bag training is ideal for conditioning, punching power
development, speed strength development, coordination, and most
importantly, it’s fun.

For sample routines, check out the two links below:


Intensifying The Heavy Bag
http://www.rossboxing.com/thegym/thegym24.htm


Heavy Bag Hitting - The Ultimate De-Stressor
http://www.rossboxing.com/thegym/thegym18.htm





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About the Author - Ross Enamait is an innovative athlete and
trainer, whose training style is among the most intense that you will
find. Ross is committed to excellence and advancements in high
performance conditioning and functional strength development. He has a
sincere interest in helping today's athlete in their quest for
greatness.

Ross has authored several training manuals, and is available for private training in the New England area. You may contact him directly at





ross@rosstraining.com
http://www.rosstraining.com/articles/freestandingbags.html