The hanging bag is a staple of martial arts and boxing training. It allows you to condition your hands, practice your strikes and check your technique through specific drills. The trouble with hanging bags is that you have to hang a 40-100 pound, swinging object from your ceiling. Not all ceilings can handle this kind of abuse. If you don't have strong, exposed joists, the best alternative is to build a frame for your punchbag.
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Things you need
- 2 posts, 4 by 4 by 96 inches
- 1 post, 6 by 6 by 120 inches
- 5-inch eye bolt with nut and washer
- 2 metal joist braces, 6 by 6 inches
- Measuring tape
- Power saw
- Power drill
- Wood screws, 2 inches long
- 8 wood screws, 6 inches long
Measure the distance from your ceiling to your floor.
Cut the two 4 by 4-inch posts to a length one foot shorter than your ceiling height. These posts will serve as your support posts. If your ceiling is more than 96 inches high, don't cut the posts.
Measure the distance between two parallel walls where you want to mount the bag. If the walls are more than 10 feet, 7 inches apart you will need to buy a longer 6 by 6-inch post to accommodate.
Cut the 6 by 6-inch post to a length equal to the distance between the walls minus 7 inches. This post will be your top post.
Drill four holes down the midline of each support post, one hole each at 18, 36, 54 and 72 inches from one end of the post. Use a drill bit 1/8 inch narrower than the diameter of your 6-inch wood screws.
Drill a hole at the centre of your top post using a drill bit the same diameter as your eye bolt.
Sand all faces of your lumber.
Set one support post against a wall with the end closest to the holes pointed up. The faces with the holes should be parallel to the wall. Line the holes up with a wall stud.
Mount the support post to the wall using one 6-inch wood screw per hole, drilling into the wall stud behind.
Mount the second support post directly opposite the first post, mounting it to the wall studs on the opposite wall.
Secure a joist brace to the inside face of one support post, 6 inches below the top of the post. Mount it in place with 2-inch wood screws driven in through the mounting holes in the brace and into the post behind.
Repeat step four to mount a second joist brace on the opposite support post.
Set the top post in the support joists with the hole running perpendicular to the ceiling and floor. Most people will need help with this step as the top post with be heavy and awkward to lift.
Secure the top post to the joist braces by driving 2-inch wood screws through the screw holes in the joist brace and into the post behind.
Run the eye bolt through the hole in the top post, eye pointing downward. Secure at the top with the accompanying washer and nut.
Mount the punchbag to the eye bolt according to the manufacturer's directions.
Tips and warnings
- If you have multiple bags to hang, you can do so by drilling more than one hole in the top post. Space the bags by a minimum of three feet from each other and from the support posts.
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