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How high should you hang a heavybag?

Boxer and heavy bag set at the correct height

At most boxing gyms, you’ll find several heavybags. Usually, they range both in weight and in height. That makes it easy for you to find your favorite bag and stick with it.

When you hang a heavybag at home, you obviously want to make sure it’s hanging at the ideal height.

How high should the heavybag be?

Heavybags have a sweet spot. When you punch this spot, the bag jumps backwards. Hit it above that spot and it just sort of rotates around its center of gravity and doesn’t provide very much resistance. Hit it too low, and it will be like punching a brick wall: unforgiving and unrealistic.

Hang the punching bag so the label is at eye level

The height of the sweet spot should be around eye level when you are in your normal boxing stance. Many punching bags have a label at the level of the sweet spot. If in doubt, try hanging it so the label is at eye level; you can always adjust it up or down if it’s not quite right.

Benefits of hanging the punching bag at the right height

  • It will feel just right when you hit it. It won’t be too hard or too spongy.
  • Body shots will go into the harder part of the bag — lower down — and give you more resistance, just like they should.
  • If you are consistently hitting it too high (up near the chains), it won’t move realistically and it’ll be too soft.
  • Properly hung, it’ll “jump” when you strike it. You can use your footwork to follow it around like it’s a live opponent.

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{ 7 comments… read them below or add one }

Jo Quaranta February 16, 2010 at 8:23 pm

Please let me know how far away hanging bags should be from one another. We want to put four up in a work out area. Thanks.


admin February 25, 2010 at 12:34 pm

In this video, Coach Kenny Weldon touches on your question. I defer to him: Heavybag Video. Basically, he says you need a 10-foot circle around the bag; of course, his bags swing on long chains so they move a bit more than heavybags hung at home.


Mohamed January 19, 2011 at 8:07 pm

So,thanks for the tips but you didn’t tell me how high should it be? I don’t have this sweet spot on the heavy bag I’ve just bought and I’m hanging it in the ceiling, I’m 185 cm tall ( 6″06′) what’s the suitable distance between the floor and the bottom of the bag? thanks for your efforts, and I got another Q, the one I just bought is a type of cloth with spots that do hurt my bare hands while working out and I’ve just known that bare-hands training is not a good idea but would it be better for me to get the leather one instead (it’s the same weight and double price) and by the way should I wrap my hands and wear padded gloves? can’t I just wrap my hands or wear gloves?


admin February 11, 2011 at 2:40 pm

Proper height for the punching bag is a function of who is doing the punching. When you hit the “sweet spot”, you’ll know it (it will just feel right). Then, it’s a matter of hanging the bag so the sweet spot is right around eye level when you’re in your boxing stance. This works because eye level on the bag is the spot you punch the most during your workouts. It will take some experimentation to get the bag hanging at the right level, but a quick rule of thumb is to hang the bag’s label at your eye level.

I don’t think leather is worth the added expense. Good modern reinforced synthetic material outperforms leather, in my opinion.

I recommend wrapping the hands and wearing padded gloves. Good luck and thanks for the comments.


john August 27, 2011 at 12:34 pm

we are building a gym and plan to have several heavy bags and muay thai bags. Our problem is that the ceiling I-beam is about 23 feet high. Will this cause too much swing in the bags? This is a concern due to the small size of the facility and the workout stations around them. thanks


jimn April 6, 2013 at 2:30 pm

can you give an average height to hang a heavy bag if you will be using it in a club setting with a wide range of member heights..


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