How to Adjust Punching Bag Height

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Punching bags are a great addition to any home gym that help simulate an informal boxing match. With this in mind, it’s important that your punching bag mimics the height of another person so you can train properly. These heavy bags can be tricky to maneuver, so you may want to get a friend or family member to help you during the process. It only takes a few minutes to collect the measurements you need so you can adjust your bag and get back to training!

Part 1
Part 1 of 2:

Taking the Proper Measurements

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  1. Set up a stepladder directly beneath the punching bag in your home. Grab the punching bag and support it on one of the ladder’s steps. Disconnect any clips or carabiners attached to the straps on the top of your bag, then carefully shift and lower the bag to the ground. [1]
    • You may want to ask a friend or family member to spot you as you do this, since these bags are at least 70 lb (32 kg).
    • The carabiner will still be attached to your mounting hook, but it won’t be attached to your punching bag.
    • Some punching bags come with a speed bag , which can be hung up and adjusted separately.
  2. Position your bag so it’s upright, or prop it up straight against the wall. Hook a measuring tape beneath the bottom of the bag and extend it to the end of the hanging straps. Jot down the measurement or commit it memory for later. [2]
    • Some punching bags are 5 ft (1.5 m) long, while some might be longer.
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  3. Divide your bag’s height measurement in half to get an idea of where the center point is. Note that the center point is where you’ll land the majority of your jabs as you punch the bag during your training. [3]
    • For instance, if your bag is 5 ft (1.5 m) long, the center point will be at the 30 in (76 cm) mark.
    • Remember or write down each measurement, as you’ll need them to figure out the exact placement of your punching bag.
    • Some boxers prefer to hit about three-quarters of the way up the bag, rather than halfway down. If you prefer that, just adjust the height so that's the part of the bag at your eye level, rather than the center of the bag. [4]
    EXPERT TIP

    Derrek Hofrichter

    Self-Defense Specialist
    Derrek Hofrichter is a Self-Defense Specialist and the Founder of EVKM Self Defense & Fitness in Tempe, Arizona. Derrek specializes in Krav Maga, Personal Safety, and Boxing. Derrek is a Krav Maga Third Degree Black Belt, a Senior Certified Krav Maga Instructor, and a Krav Maga Alliance Executive Board, and Training Team Member. EVKM Self Defense & Fitness was named the 2014 Krav Maga Alliance School of the Year and the 2017 Best Gym/Workout Studio in Phoenix. Derrek was named as one of the top 30 Health and Fitness Leaders in Arizona under the age of 40 by The Arizona Republic and azcentral.com in 2018. He also holds a BA in Government Public Policy from Patrick Henry College.
    Derrek Hofrichter
    Self-Defense Specialist

    Adjust your punching bag to the right height. Your head should reach three quarters of the way to the top of the bag. When you punch, your punches should land at about your own head height.

  4. Pretend that your punching bag represents another person or fighter. To land your regular jabs, hit around the center point of the bag. To make body shots, hit the bottom third of the bag. [5]
    • Some bags have a taped-off section that creates a large rectangle on the front of the physical bag. Your body shots will go in the lower third of the area, while your jabs will go above the halfway point.
  5. Lay a broomstick, dowel, or other long object on the floor. Take your measuring tape and stretch it alongside the stick. Mark off the total height of your punching bag, along with the center point. [6]
    • Permanent marker works well for this.
    • If possible, find a broomstick or other object that’s very similar or identical in length to your punching bag.
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Part 2
Part 2 of 2:

Installing the Punching Bag Safely

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  1. Stand beneath the wall-mounted hook and carabiner that keep your punching bag suspended in midair. Hold the end of your broomstick or other long object directly next to the carabiner chain so you can get an idea of how your punching bag will look in mid-air. [7]
  2. Find the mark you left in the center of the broomstick. If the mark lines up with your eye- or nose-level, then you’ve found the perfect height for your punching bag! If the mark is too high or too low, adjust the broomstick accordingly so the mark meets your eye level. [8]
    • If your bag isn’t the right height, then you won’t get very accurate or effective training with the punching bag.
  3. Climb up on a ladder and double check the chain or carabiner that’s attached to the mounted hook. Remove the carabiner or chain from the hook and knot a secure section of 6 to 10 mm (0.24 to 0.39 in) rope to both ends of your setup. Double-check that the knots are secure, and that both the hook and carabiner will still support the punching bag. [9]
    • If you have a metal hook attached to a metal carabiner, the metal pieces will wear against one another and eventually break completely, which can lead to a pretty serious accident.
  4. Look for a chain link in your carabiner that matches the proper height of your broomstick, or punching bag. Adjust the carabiner to ensure that the center of your bag will be at eye- or nose-level. [10]
  5. Take another section of sturdy cord, like a paracord, and tie 1 end to your bag loops and the other to your carabiner. Knot the cord or tie securely so the bag is dangling safely from the carabiner. You can also tweak the length of your cord to make the punching bag slightly taller or shorter, depending on your personal preference. [11]
    • For instance, you can tie the cord so there’s a bit of slack between the carabiner and the bag loops, which will make your punching bag seem slightly longer.
    • It may take multiple people to lift and hang up the punching bag again.
    • Over time, the metal carabiner and the metal loops of the punching bag will scrape against one another and break apart, which can cause a potentially dangerous accident.
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Expert Q&A

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  • Question
    What's the best height for a punching bag?
    Derrek Hofrichter
    Self-Defense Specialist
    Derrek Hofrichter is a Self-Defense Specialist and the Founder of EVKM Self Defense & Fitness in Tempe, Arizona. Derrek specializes in Krav Maga, Personal Safety, and Boxing. Derrek is a Krav Maga Third Degree Black Belt, a Senior Certified Krav Maga Instructor, and a Krav Maga Alliance Executive Board, and Training Team Member. EVKM Self Defense & Fitness was named the 2014 Krav Maga Alliance School of the Year and the 2017 Best Gym/Workout Studio in Phoenix. Derrek was named as one of the top 30 Health and Fitness Leaders in Arizona under the age of 40 by The Arizona Republic and azcentral.com in 2018. He also holds a BA in Government Public Policy from Patrick Henry College.
    Derrek Hofrichter
    Self-Defense Specialist
    Expert Answer
    As a good rule of thumb, you can use your own height, and wherever your own head would be, you want that spot to be about three-quarters of the way up the bag. That's the spot where you want to land your punches.
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      Warnings

      • Ask a friend or family member to help you as you remove and reinstall the punching bag.
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      Things You’ll Need

      • Punching bag
      • Measuring tape
      • Broomstick or other long object
      • Marker
      • Chain carabiner
      • Mounted hook for punching bag
      • Ladder
      • Cord

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      References

      1. ↑ https://m.youtube.com/watch?v=zFfpUYamBTA&t=3m0s
      2. ↑ https://m.youtube.com/watch?v=FxJkn38sLHs&t=7m34s
      3. ↑ https://m.youtube.com/watch?v=FxJkn38sLHs&t=8m7s
      4. ↑ Derrek Hofrichter. Self-Defense Specialist. Expert Interview. 26 January 2021.
      5. ↑ https://m.youtube.com/watch?v=FxJkn38sLHs&t=7m16s
      6. ↑ https://m.youtube.com/watch?v=FxJkn38sLHs&t=9m38s
      7. ↑ https://m.youtube.com/watch?v=FxJkn38sLHs&t=10m10s
      8. ↑ https://m.youtube.com/watch?v=FxJkn38sLHs&t=10m20s
      9. ↑ https://m.youtube.com/watch?v=AtpZWNTzPyw&t=3m4s
      1. ↑ https://m.youtube.com/watch?v=FxJkn38sLHs&t=11m5s
      2. ↑ https://m.youtube.com/watch?v=lmwXhmX9_nY&t=1m30s

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