Bags and pads: hitting things, correctly
Bags build power and conditioning; pads build timing and accuracy with a partner. Different tools, different jobs — here's the field guide.
Bags
| Type | Best for | Notes |
|---|---|---|
| Standard heavy bag (~100–150cm) | Boxing combinations, power | The all-rounder; hang from a solid beam or stand |
| Banana / Thai bag (~180cm) | Kicks at every height, knees | The Muay Thai staple; heavier, needs serious mounting |
| Free-standing bag | Homes where you can't drill the ceiling | Convenient; base-filled; moves under heavy kicks |
| Aqua / teardrop bags | Uppercuts, angles, joint-friendly feel | Water-filled; forgiving on hands |
| Double-end bag | Timing, rhythm, head movement | Skill tool, not a power tool |
Pads
- Focus mitts — hand speed, combinations, coach-led boxing work.
- Thai pads — the kick-catching workhorses; holding them well is a skill worth learning in itself.
- Kick shields / belly pads — power kicks, knees and body shots at full commitment.
A sensible home setup
- Space and mounting first: a swinging heavy bag needs clearance and a mount rated well above the bag's weight.
- One bag suited to your sport (banana bag for Muay Thai, standard for boxing), bag gloves and wraps.
- Add a skipping rope and a mirror before adding a second bag — skills beat hardware.