How to Install a Punching Bag

Updated February 21, 2017

The preparation for installing a punchbag is critical to success. Incorrectly hung punching bags can cause injury to the person using the bag, damage to the furnishing around the punchbag and holds the potential threat of causing damage to the home. Take the time to locate the studs and joists in the area the punchbag will hang and also consider the flooring of the room the bag will hang in. Basements or garages work best as the flooring is a solid surface with nothing below, thus eliminating bouncing floors that comes from violent exercise.

Locate a ceiling joist. Determine a spot along that joist that allows the punchbag to swing in any direction without hitting anything.

Place the heavy bag joist hanger into position and mark the location of the screws.

Drill a pilot hole into the location of each screw to make it easier to install the heavy duty wood screws.

Install the heavy bag joist hanger by screwing to the joist with the wood screws.

Hang the shock spring coil on the heavy bag joist hanger. The spring coil absorbs the movement of the bag during use, minimising the shock sent to the joist.

Adjust the chain to the proper length. The top of the punchbag should be slightly above eye level of the person using the bag.

Locate a spot along the steel "I" beam that allows the punchbag to be used without striking into any other structure or furnishings.

Place the "I" beam hanger around the "I" beam where you want the bag to hang.

Thread the 3/8 inch bolt through the holes at the bottom of the I beam hangers. Tighten the bolt and secure with a bolt and nut, making sure to leave enough room for the spring coil to hang and move freely. If the "I" beam is larger than normal, replace the 3/8 inch bolt with a longer one.

Hang the shock spring coil on the bolt.

Place the chain on the shock spring coil so the punchbag hangs at the appropriate height.


Ask for help when lifting the punchbag into position and hanging it on the spring coil. Make sure the bag can swing freely in all directions. Routinely inspect the installation mechanical to ensure no screws are loose and there are no gaps or damaged pieces that need repair or replacement.

Things You'll Need

  • Heavy bag joist hanger or steel "I" beam installation kit
  • Pencil
  • Drill
  • Heavy duty wood screws
  • Shock spring coil
  • Chain
  • Wrench
  • 1 3/8 inch bolt and nut
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About the Author

Angela Roe is a freelance writer who specializes in writing online articles, including topics as diverse as home improvement and decor, crafts, ballroom dancing, sports, fitness and business interests, as well as marketing and research, and business associations. She also provides SEO copy to industry-leading Web-content providers.