Home-made heavy bag : like hitting a real opponent


Home-made heavy bagJohn Fike has done it again; this time reconstructing that staple of many a home gym : the heavy bag.

Many years ago my dad put a large punching bag in the garage, and filled it with coarse sand. It was like punching bricks, and bleeding knuckles were a regular thing.

John's softened the blow using various materials (although still using sand at the centre of it all) :

If you want to try building one of thse for yourself, I basically took two bags of tube sand and wrapped them in carpet and carpet padding. Then covered it in 3 mil plastic to resis moisture and finished it off with a layer of duct tape. The carpet is in two layers; the first layer has the soft pile facing the sand bags to minimize abrasion that might tear the bags, the second layer faces outward to give more cushioning to the hands when striking the bag. Between the two layers of carpet is where I wrapped the rope for hanging the bag. The rope is covered with duct tape to keep the carpet backing from fraying it. Tube sand was out of season at local stores when I finally got around to building this, so I made my own from heavy-duty 3 mil plastic garbage bags (box of 12 for about $8) and duct tape. In all, I used 120 yards of duct tape.

As the video shows, it moves just enough. No more wild swings.

Update : John now has detailed instructions for making the bag on his site.


You Might Also Like...


Brilliant device. If your shoulders aren't quite as flexible as you'd like, grab The Rotater. Love it.

NB : For a complete list of everything we use and recommend, swing by the reviews area. And of course the Straight to the Bar Store. It's all in there.

To learn how to put it to work, swing by the Guides area.



Scott Andrew Bird

Scott Andrew Bird is a writer, photographer and a guy who just loves this stuff. He's been at home in front of a computer for more years than he cares to remember (OK, 34) and is now making amends for years of many mistakes noted in the De-constructing Computer Guy articles (part 2) on T-Nation.

Find out what he's up to via Twitter, Google+, Facebook; and of course his online home. Enjoy.



Like this? Check out :

Looking At : May 15, 2016.

During the past week we've discussed a number of great links; on Google+, Twitter, Nuzzel and so on. Here are a few of my favourites.

Power Rig for Weightlifting.

A DIY rack for Jerk Support and Recovery.

Back Support For Overhead Pressing.The indoor home gym gets plenty of use at this time of year - especially with the rapid onset of winter here. The old familiars definitely come out to play. One of these is the overhead press, in its many...
Workout Locations: The Park.

Sometimes it's great to be outdoors. If that feeling hits at the time when you'd usually be throwing iron around the room, consider taking a few things down to your local park. It makes a great change.



Of course, if you enjoyed these, I'd highly recommend grabbing the Strength & Fitness Newsletter. Delivered weekly, and absolutely free.

(there's also a Daily Update, if you're looking for an even larger dose of training-related goodness.)

NB : If you'd like to write a guest post for Straight to the Bar - I love hearing how other people are training - get in touch. If you've got a fitness competition or seminar coming up, add it to the calendar.

Look forward to hearing from you.


Over to you. Leave a comment below, or send us a tweet :


blog comments powered by Disqus
Straight to the Bar Strength Kit

Are You as Strong as You Could Be?

Grab the Straight to the Bar Strength Kit.

Training Guides, eBooks and of course the Strength & Fitness Newsletter. Absolutely free.