How to Hang a Punching Bag

If you’re looking for a great addition to your home gym that allows you to blow off some serious steam, then you might wish to consider adding a punching bag to your workout room. However, it’s important to remember that punching bags (also known as heavy bags) are not for everyone – but that’s simply because you may not have the right place to hang them!

In this article, we cover how to hang a punching bag in your home gym, garage, or basement, so you can start eliminating some serious stress as soon as possible.

What Is the Purpose of a Punching Bag?

Training with a punching bag is not only a fantastic cardiovascular workout but an excellent way to blow off steam. In fact, some choose to add a punching bag to their home simply for the latter, with the cardiovascular workout being an added bonus. While the punching bag was previously used as a training apparatus for boxers, you’ll now find them in most commercial and home gyms across America.

There are four main types of punching bags used to train both pro fighters and us normal folks who are just looking to stay in shape. These include the heavy bag, the speed bag, the freestanding bag, and the grappling bag.

Before You Get Started

It’s important to remember that there are still ways to hang your punching bag even if you don’t have a basement, garage, or dedicated workout room. However, if you do fall under this category, you need to consider a few important factors before purchasing your punching bag. Namely, how much your heavy bag will weigh when completely filled and the type of ceiling you have.

Depending on the weight of your punching bag or the structural makeup of your ceiling, there are a few different ways that you can hang your punching bag. While hanging it right from the ceiling joist may be an option (depending, of course, on how your ceiling is built), or you may need to install a heavy mount in your ceiling to hang your punching bag from.

However, if you are a renter or do not trust the structural integrity of your ceiling, then freestanding support may be the best option for you. All in all, we’re trying to keep you from creating a massive hole in your ceiling.

How Much Does a Punching Bag Weigh?

Knowing how much a home punching bag should weigh can make a big difference in which method you should choose to mount it. Most punching bags have an average weight of 70 lbs to accommodate the structural integrity of most home boxing gyms.

However, some models will weigh more than this and will usually max out around 100 lbs. Keep in mind, these models are meant specifically for home gyms and will not be as heavy-duty as those you find at commercial gyms. For example, punching bags you see at boxing gyms will weigh significantly more and generally weigh about 200 lbs.

Another factor that must be taken into consideration is the weight of the force you are hitting the bag with. If you’ve previously used a punching bag, you know that they quickly begin to swing and result in a centrifugal force.

So, what does this mean for the overall weight of your punching bag? It means that it will now require double the support requirements, bringing your total need for support up to 200 lbs, even for a model that is meant for your home gym.

How to Hang a Punching Bag

There are four options for hanging your home punching bag, which will largely depend on your circumstances. Let’s take a look at how you can safely begin your new workout routine as soon as possible.

Use the Ceiling Joist

It’s important to remember that not everyone has access to exposed ceiling joists. You’re most likely to find an unfinished ceiling with exposed ceiling joists in your garage or your basement, making these the perfect places to set up your home gym.

You can use your ceiling joist to hang your punching bag by chaining it over one of these horizontal members. If you do not have a visible joist to hang your punching bag from, then you’ll need to locate it in your ceiling before you can use it.

How to Locate the Joist

If your ceiling isn’t textured, you will easily locate a hidden joist using a stud finder. If you do have a textured ceiling, then you’ll need to get up there and visually inspect your ceiling yourself. You should be able to locate the joist by looking for nail heads pushed into the wood. Once you locate your joist, then you need to find the center before installing the hardware to hang the bag.

This will require the following tools, some of which will be included with your punching bag:

  • A power drill
  • An eye bolt
  • A wrench
  • The punch bag and chains
  • An S-hook (swivel hook)

Mount It to the Ceiling

Your next best bet for hanging your punching bag is to mount it to the ceiling. However, you will still need to locate a ceiling joist or support beam to install your mount. When installing your punching bag using this method, you should locate where the joist meets the support beam to provide the most support for the weight of your punching bag.

To install your ceiling mount (the hardware required will be included with your punching bag), you’ll require the following tools:

  • A power drill
  • A screwdriver
  • A wrench
  • The punch bag and chains

Mount It to the Wall

If you cannot install your bag from the ceiling for whatever reason, then a wall mount may be the best choice for you. It’s important to note that this method can only be used for masonry walls and will not hold up on drywall.

The hardware to mount your punching bag to the wall will be included with the purchase of your bag but will also require the following tools:

  • A power drill
  • A screwdriver
  • A wrench
  • The punching bag and chains

Opt for a Freestanding Heavy Bag Stand

Do none of these options work for you as a heavy bag mount, or do you not want to risk putting a big hole in your wall or ceiling? Then freestanding support may be the best solution for you and a heavy punching bag. This is usually the best option for renters and can easily be assembled by attaching the chain to the S-hook and your bag and hanging it on the stand. 

Keep in mind that this should be used as a last resort, as it is usually far less stable than a hanging bag.

The Takeaway

If you have the place to put it, a punching bag can be a fantastic addition to your home gym and can help you blow off streaming while getting a powerful cardiovascular workout. Looking to find the best freestanding bag? Find our buyers guide here.

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