How to Install a Heavy Punching Bag

By eHow Sports & Fitness Editor

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Want to really get in shape? Whaling on a punching bag not only gives you a great cardiovascular workout, it also tones and strengthens your muscles, relieves stress and builds self-defense skills.

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Instructions

Difficulty: Moderately Easy

Things You’ll Need:

S-shaped Hooks
Eyebolts
Boxing Heavy Punching Bags
Punching Bag Hanging Frames
Drill Bits
Screwdriver Sets
Variable-speed Drills

Step1

Measure the area where you'll install the bag, compensating for the bag's height and the space you'll have to maneuver in during your workout.

Step2

Drill a hole into a hanging beam, ceiling stud or the top of a door frame. If you prefer, hang the bag from a sturdy pull-up bar installed in the doorway.

Step3

Screw an eyebolt (available at hardware stores) into the hole. Use eyebolts with longer shafts and screw them in using the end of a screwdriver as a lever.

Step4

Attach each of the chains atop the punching bag to an "S"-shaped hook. Most bags come with four chains or swivels.

Step5

Wrap each "S" hook with duct tape to secure each of the punching bag's chains.

Step6

Link the bottom end of another "S" hook onto the hanging hook of the punching bag. Secure this connection with duct tape.

Step7

Attach the top end of the same "S" hook onto the eyebolt in the drilled hole.

Tips & Warnings

Other hanging options are available, such as freestanding frames that are designed to fit punching bags of all sizes. You can also purchase freestanding punching pillars that include heavy foundations so the bag doesn't sway.
Heavy punching bags come in different weights. Athletic stores typically sell lighter bags (40 to 60 lbs.) while bags at boxing gyms can weigh up to 150 lbs.
When choosing your bag, be sure to test its surface. Avoid buying bags that are too hard (filled with sand) or too soft (filled with water).
For protection, try a sand-filled bag that's surrounded by a foam shell.
Before hitting a punching bag, make sure to properly protect your hands with hand wraps and the appropriate gloves.

Comments

eHowSucks said

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on 1/24/2008 what a waste of time reading this.. so how height, from what surface, how to weigh it down? this site is terrible.

Anonymous said

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on 8/8/2006 Install a swivel link between the S hook and the eyelet. This allows the bag to spin freely. Without a swivel link, the eyelet will likely become too stressed from repeated twisting and will break, dropping your heavy bag onto the floor or on you.

Anonymous said

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on 7/23/2006 When hanging the heavy bag, make sure to get a heavy bag spring to connect to the eye hook. The spring will take a lot of pressure off of the ceiling beam. From top to bottom it should go in to this order.
Eye hook>>>spring>>>'S' hook>>>bag