Inspired by our community, and to help you maintain your strength and remind you of your power in complicated, difficult times, we wanted to put together a fun DIY tutorial on how you can assemble your own heavy punching bag so that your fight never stops.
You will need a number of items to put together your punching bag. The list of items needed is given below:
For the bag:
- Heavy duty canvas laundry bag (like this, or you can search for a version that is bigger), or
- Old heavy duty duffle bag
- Ropes or weight-tested/load bearing cords (either option needs to handle about 50-80lbs of weight, plus force of impact from punching - so keep that in mind!)
- Duct tape
- Any brand’s punching bag hook ceiling mount hook (like this) or wall mount (like this) OR
- A ceiling fan hook, OR
- Pull up bar, OR
- A strong tree outside
For the fill:
- Sand/sawdust (Optional), OR
- Old clothes and rags, OR
- Old pillows (highly recommend not using feathered pillows), AND/OR
- Pillow cases
Our safety disclaimer: this is a non-independently tested method of creating a heavy punching bag. Society Nine’s recommendations are only that - recommendations. They have not been independently tested for safety, and we are not liable or responsible for any risk of injuries incurred by the user in the creation, installation and/or usage of the user’s heavy punching bag creation.
First step - the construction!
If you’re using the duffle bag:
We recommend using a duffle bag that is made out of a heavy duty nylon or canvas. Before you consider using it, check out all the seams and stitching areas to ensure there aren’t any weak areas that could bust the stitching. Reinforce any seams that appear weak or risky, using heavy duty nylon thread and needle.
If you’re using a heavy duty canvas laundry bag:
Same thing - check all stitching to ensure reinforcement, and for any areas that seem risky, consider stitching up those spots.
Next step: Filling the bag
If you are using a duffle bag - turn the bag inside out, after reinforcing any weak areas. Fill the bag with old clothes and rags, pillows or sand.
If you are using a heavy duty canvas laundry bag - no need to turn inside out. But same as above - after reinforcing weak areas, fill the bag with old clothes and rags, pillows or sand.
In general we’ve done a mix of the three filler materials before and that provides a nice density to the bag that’s not too hard, but also not too soft, and still provides a bit of weight resistance.
Use duct tape to close the pillow cases securely (if you decide to fill those) and place them evenly in the duffel bag. Pack the contents as dense as you can, and work the filling so that it evens out any unfilled pockets. Keep on filling the inside until you are about 12 inches from the top.
Then, rope up the top.
Once you’ve evened out the inside, close the bag and tie the rope around the top (where you had left 12 inches from the top) to form the top of the punching bag. Around that same top area, as you’re wrapping the rope or cord, make sure you’re wrapping multiple times. Secure it with a knot after you’ve wrapped the rope or cord 4-5 times. Once knotted, leave a good amount of rope or cord remaining to hang the punching bag. You can also experiment with different durable knotting methods by searching for different sailor’s knots and so forth.
Next, duct tape the bag. Like, the entire thing.
This will help give your bag some shape, stability and even out some of the bumps and lumps. Wrap the duct tape around the bag horizontally, top to middle to bottom. You can overlap the duct tape wrapping, but make sure you’re ultimately evening out your punching bag and using equal amounts of tape. Do this until your punching bag is fully covered.
You bag should look like some fun version of this:
Lastly - let’s hang it up!
Here are some options that you could explore to hang up your bag. Everyone’s home is built differently, so please be cautious and mindful of these recommendations as it relates to your home - especially if you want to hang this on a wall, or ceiling, ensure that you've educated yourself on where beams are in your home before you do any of these options.
Using a pull up bar:
The great thing about a pull up bar, is that if installed appropriately, it already is capable of handling a considerable amount of weight (i.e. a human body) and most pull up bars have easy installation. And hey, it’s a double whammy of a work out to fit in both pull ups and some rounds on the bag!
Using a ceiling fan’s hook:
If your home has a ceiling fan, chances are it is being held by a fan hook. Generally speaking, fan hooks can easily lift 100lbs of weight given what they typically hold (a ceiling fan, plus they handle the added motion of a fan) and they are normally hooked into a beam of the home.
If you decide to take this route, you must make sure that you have a solid wood beam or rafter to handle the weight of the bag, and the impact. Please search for any number of videos online for options as to how safely utilize this method. It also assumes that you live in a house with easily defined beams (an apartment might not be able to utilize this option). Since every ceiling hook or wall mount for sale is going to have different components and instructions, we highly recommend you follow the provided instructions by whichever you purchase.
Lastly, the old school way - a strong, sturdy tree outside :
If you really want to channel your inner Rocky, this is a solid route. If your home has a strong tree outside, you could always hang your bag on the thickest and strongest branch! Just be mindful that our DIY punching bag might not be suitable for rain.
And there you have it! We’d love to see your creations -
tag us on Instagram @societynine #thefightwithin and show us your punching bag!
Need gear to go with your new homemade punching bag?
Shop our training gear here!