The punching bag is a tool that helps increase strength in the arms and legs through endurance exercises and is great for doing an intense cardio workout. You don't need to be a professional boxer or join a gym to use it. In fact, you can mount it on the ceiling, on a wall or on a support, and therefore use it perfectly at home.
Steps
Method 1 of 3: Hang a Punching Bag on the Stand
Step 1. Decide where to put the bag
Think about the space you have in your home. Do you have a basement or a study or laboratory area? The amount of space available will determine where to place it.
- You can choose between a support to be installed on the ceiling or on the wall. For optimal training, most people suggest placing it where there is the ability to move 360 degrees around the bag. This way, you can also work with your legs and make movements with your lower body.
- If the bag is not in the center of the room, there is a risk of something breaking and bouncing off the wall in your direction, hurting you.
- Most people suggest mounting it to the ceiling in the basement or garage.
Step 2. Find a fairly strong support beam
Support beams are narrow beams that run along the ceiling, spaced apart. Generally, the space between each is 40 cm, but it can also be up to 60 cm. Most of the time the punching bag is hung from the ceiling for better range of motion. Therefore, be sure to attach it to a fairly strong support beam, capable of supporting not only the weight of the bag, but also the impact when it swings. One of the simplest ways to find a support beam is to use a post detector.
- Another way to find a support beam is to try a few strokes with your hand. Knock along the ceiling: if you feel emptiness, it means that there is no support beam behind it. If you hit a beam, however, the sound changes and it will no longer be hollow, since you will have hit a piece of wood.
- You can also measure the wall to find a support beam. Place a tape measure at the beginning of the wall and take the 40cm measurement. Continue this maneuver of 40 cm in 40 cm, until you find the desired position. Knock against the wall to see if the support beam is where you want it.
- Installing a punching bag on the ceiling can cause serious damage to your home if done incorrectly. This is why it is very important to find a strong enough beam. If you hang the sack on joists or ceiling joints, you risk destroying the drywall.
- The ceiling beams that are used to hold punching bags should have the ability to support even more weight.
Step 3. Drill a hole in the support beam
Insert an eyelet inside. First turn it with your hand, then tighten it with a key.
Avoid using hooks instead of eye bolts, as punching bags can easily come off and fall off
Step 4. Hang the bag
At the corners of the bag fix the chains that should be supplied inside the package. An S-shaped hook should also be included, which serves as a link to the chains. Finally, attach the bag to the eye bolt.
Step 5. Assess the safety of the bag
Hit it a couple of times to make sure it doesn't detach from the support system. Hang it up again if the links seem weak or insecure.
Method 2 of 3: Install the Punching Bag Hanging Stand
Step 1. Purchase a support
Prices vary and can also be very high. Most mounts come with all the nuts and bolts needed for installation. You can find this kind of media at sporting goods stores or on the Internet.
Step 2. Find 3 or 4 load-bearing beams on the ceiling
You can locate them using a post detector. Look for them in an area where the bag has a chance to move. It would be better to mount it to a central beam.
- Usually the beams have a distance of 40 cm from each other. If you don't have a riser detector available, you can use a tape measure to measure from the beginning of the wall and make a mark every 40 cm. In some houses the beams can follow each other at a distance of 60 cm. Try giving a few taps to make sure they are there. If you feel emptiness when you knock on the ceiling, it means that there is no beam behind it. Instead, if the sound is compact, you have found a beam.
- Choose a place on the ceiling where the rafter possibly meets a crossbar. You can center the support on the crossbar to give the bag more support.
Step 3. Drill holes in the ceiling beams with the drill
Use a spirit level to make sure you drill straight into the rafters. When drilling the hole, try to drill in the center of the beam.
- You will need 7.5cm wood screws. The thread of the screws must catch and slide into the beam.
- Choose the drill bit according to the size of the holes to be drilled. They should be slightly larger than the shank of the screw, not the thread (which is not normally present along its entire length).
Step 4. Place a 5cm x 15cm wooden panel on the ceiling
It will be the basis for support. It must be long enough to embrace all the ceiling beams and support the screws. Secure the panel to the ceiling using the holes you just drilled and wood screws. It is best to mount it to each ceiling beam.
- If there is a crossbar, center the panel on the crossbar. This will be where you hang the sack.
- You can also use a 5cm x 10cm panel, but a 5cm x 15cm or larger panel will give you better support for the punching bag.
Step 5. Attach the stand to the wooden panel
Most brackets include everything needed to be mounted to the ceiling. You may need a screwdriver, drill, or other tool to install it. You will need to connect the support feet to the center of the central ceiling beam.
- Make sure you are not installing the mount on the drywall.
- Try fitting a bag chain or spring between the holder and the chains. You will reduce vibrations and you can protect the plasterboard.
Method 3 of 3: Hanging the Punching Bag Using Other Methods
Step 1. Use a wall mount
If you're worried about hanging the punching bag from the ceiling, try fixing it to the wall. Most sports stores sell wall mounts, which include everything you need for mounting. This method is recommended only for masonry walls. Otherwise, you risk damaging your home.
The wall mount bracket screws into the part of the wall near the ceiling
Step 2. Buy independent support
If you do not have the possibility to hang the bag from the ceiling or wall, there are many independent supports on the market. Some also have wheels to make it easier to move the tool. The floor supports must be equipped with a weight to prevent the bag from moving during training. The heavier punching bags usually need a weight of around 136 kg to remain stable, while the lighter ones can withstand impacts with a minimum of 45 kg.
If you want to use a stand-alone stand, simply attach the bag chain to the stand's S-hook. No installation is required
Warnings
- It can be very dangerous to install a punching bag on the ceiling of your home. You run the risk of it falling on you, even being hurt by the chains.
- If you install a punching bag indoors, structural damage can occur. Make sure the walls and ceiling can handle this weight. Rather double wooden beams or diagonal braces are more durable for ceiling supports. If they are not present, you can consider alternative methods of hanging your punching bag.
