What Is a BOB Punching Bag?

A Body Opponent Bag (BOB), also known as a boxing dummy, is intended to act as a lifelike partner for a variety of training purposes. The human appearance and high-density EVA bonded torso, make the BOB punching bag closely comparable to a live opponent, making it the next best thing. The outer layer materials, vinyl and tough rubber, both contribute to the overall density of the BOB.

All our BOBs come with a base that can be filled with sand or water, to make them heavier. After filling a BOB punching bag with sand or water, you can land strike after strike.

In addition to grappling, choking and boxing, the BOB can be used for martial arts and self-defence exercises. Our BOB is ideal for high-intensity training, or for simply mapping out where your strikes, uppercuts or punches are going to land.

Increased practice on a BOB, will help develop accuracy and consistency in your technique.

Did you know that you do not have to use boxing gloves when punching and striking a Body Opponent Bag? Fortunately, that is because the bag is strong and sturdy enough to take all your hits and punches.

Available in different sizes, BOB punching bags often come in adjustable heights. Depending on your height, preference or fighting style, you can expect to adjust your BOB punching bag to several different positions, ranging from around 60 to 78 inches. So even if you’re 6 foot 5 inches tall, you can comfortably stand opposite the punching bag without having to crouch, bend down or change your posture.

The biggest size a BOB punching bag can come in is extra large, which has an even bigger surface area for kicks and strikes to the body.

Where can you buy a BOB punching bag?

Rochdale-based company Sporteq, which is one of the world’s biggest suppliers, sells a free-standing 6-foot BOB Punching Bag which is ideal for boxing, sparring and other martial arts. Our company also sells a wall-mounted punch pad. Fully constructed with a high-density EVA Bonded torso, the BOB punching bag gives you a realistic feel and reaction when striking.

So how do you actually prepare a BOB punching bag with water or sand?

• If your BOB punching bag allows you to weigh it down with either water or sand, it should be able to hold up to 270 pounds of water or sand. So the BOB becomes very heavy and thus allows a lifelike feel for when you are punching and striking the bag.
• Before filling your BOB punching bag with water or sand, place a towel around the bottom of the bag, in case of spillages.

To fill your BOB punching bag with water, just stick a hosepipe into the opening hole and fill it with the water you require. To dispose of the water, simply tip the water out of the BOB punching bag in an appropriate place. Be aware of splash back and leaks if the BOB punching bag isn’t closed up properly.

• For the sand method, you will need roughly four bags of dry sand, which would weigh around 350 pounds. To fill your BOB punching bag with sand, stick a funnel into the opening hole and use a cup or scoop to pour the sand in. You can use a wooden spoon to push the sand further into the hole to continue filling it.
• This requires more effort and is messier than filling the BOB punching bag with water, as you run the risk of spilling sand particles everywhere. But some fitness fans prefer using sand, as it weighs more.

What are the benefits of using a BOB punching bag?

• Fat burning

Working out with a heavy BOB punching bag is a fantastic way to burn fat. This method can burn significant calories as long as you commit to rounds of two for two to five minutes, with one to two-minute breaks between rounds. If you weigh around 155 pounds, you can burn around 450 calories per hour with every heavy punching bag workout.

• Building muscle

Building muscle is another added bonus of using a BOB punching bag. Using a punching bag works out several muscles of the body all at once, such as the neck, chest and abs. Most notably, the arms and shoulders are worked the most, as punching helps train your biceps, triceps and shoulder muscles. While boxing, even your footwork will help you build your quads and calves. To build muscles, your muscles need to undergo stress, which results in micro-tears. These micro-tears can be caused by punching a BOB, making it an effective tool to reach your muscle-gaining goals.

Punching a BOB punching bag requires the muscles to work harder, so it is a fantastic way to strengthen the core and improve muscle tone.

• Improved accuracy and hand-eye coordination

Accuracy and hand-eye coordination are absolutely vital for boxing. By repeatedly punching a BOB punching bag, you are constantly concentrating, spotting targets and reacting quickly. Boxing requires an awareness of your surroundings, imagery, visualisation and muscle memory. This makes boxing an amazing way to train your brain to process information quickly and use your motor skills to act accordingly.

Boxing using a BOB punching bag also improves your balance, stamina and the force of your punch, so it brings multiple benefits to your overall exercising experience.

• Stress relief

High-intensity exercises, like boxing, release endorphins, which make you feel happier. Alongside this, boxing can also release adrenaline and cortisol, which are stress hormones. So, boxing with a BOB punching bag is a healthy outlet to release tension, aggression or pent-up emotions. This, in turn, boosts confidence and self-esteem, making it an effective mechanism for reducing anxiety and depression.

• Better bone health

Strength and resistance exercises such as boxing effectively stimulate bone mass density. Having reduced bone mass density puts you at risk of developing osteoporosis, a condition where bones become thin and fragile and lose their strength. This can lead to broken bones, which causes pain and could lead to long-term disability.

• Better menopausal health in women

Research has shown that boxing has been beneficial for the health of women of menopausal age. The sport has been found to stimulate bone growth and preserve bone mass, hence why it can be helpful for women experiencing menopause, who are at risk of osteoporosis.

Common questions when it comes to BOB punching bags

• How do I keep my BOB punching bag from swinging?

If you have a free-standing BOB punching bag you may find that it can move from its place due to the impacts and strikes. To prevent this you might want to consider purchasing a wall-mounted BOB punching bag. Alternatively, to prevent swinging, switch your angles to mix up the weight of your punches and instead of slow punches which push the bag, try faster, snappier punches. Experiment with different distances, so that you’re not standing too close to the BOB, or too far away from it. Remember, if you are pushing the bag rather than punching it, then this is what is causing your punchbag to swing.

If you need a hack to stop your BOB punching bag from swinging, place bags of sand or foam mats to support the bottom, to keep the punching pad in place. Try not to place too many weights at the bottom of the BOB, though, as you don’t want to reduce the bounce altogether.

• Should I warm up before using a BOB punching bag?

Yes, it is recommended by trainers that you warm up for a few minutes before you start punching away at your BOB punching bag. Start by jogging on the spot, doing push-ups or using a skipping rope for a few minutes to stimulate your body first.

• Should I take rest breaks while I am using a BOB punching bag?

Yes, don’t keep punching a BOB punching bag for several minutes without stopping. Always take one-minute rest breaks after one to two minutes.

• How can I stay safe when I am boxing with a BOB punching bag?

Always listen to your body and take rest breaks when needed. Pace yourself and don’t push yourself to the max. Remember to stay hydrated during your workout and afterwards. Invest in the right equipment such as gloves, hand wraps, fist protectors and headgear, to ensure your safety and comfort. Hand wraps are especially important for staying safe, to avoid the risk of injuring your hands and wrists.

• How can I learn more about boxing?

Speak to a trainer or your local boxing gym to find out about their classes and training regimens. They can advise you on anything from how to throw punches to the best ways to clean your boxing equipment. They are also likely to have a range of punching pads and BOB Punching Bags for you to practice your moves on.