By Sean Fagan
One of the most popular exercises for Muay Thai is to practice on punching bags. But, one debate has been a constant mainstay in the Muay Thai community - what type of bag is better for Muay Thai, standing or heavy?
Both standing and heavy bags come with their own set of pros and cons that need to be weighed against each other. Let’s take a closer look at the differences.
Standing bags are freestanding bags that do not require any support or installation. They are often used by beginners or those who enjoy cardio-based workouts. They can be adjusted for height by telescoping the pole. They offer a stationary target that can be hit and kicked from any angle.
Heavy bags are a favorite for those who want to practice their strength and technique. They are sturdy bags that are usually installed using a ceiling mount or stand. They come in various weights and sizes, and they are preferred for power-based training. They are used to build up a fighter’s explosive power, speed, and stamina.
Ultimately, whether you choose a standing bag or a heavy bag depends on what you’re looking for in your training. Standing bags are perfect for beginners to practice technique and flexibility. They're also great for people who enjoy cardio-based workouts. Heavy bags, on the other hand, are for those who want to focus more on power and strength training. They are great for more experienced fighters to build up their power and stamina.
In any case, you can always choose to have both types of bags in your routine, as they offer completely different benefits. But if you have to pick just one, you should choose based on your experience level and goals.
Personally speaking? I'd recommend a heavy bag. In Thailand, it is the bag of choice 99% of the time. That said, a standing bag has some benefits, especially if you're limited on the space you can use.
Training on heavy or standing bags can increase your chances of achieving success in this sport. Both standing and heavy bags have their pros and cons that should be considered before making a choice. So consider your training goals and experience level before purchasing a bag. Both have unique advantages, so make sure to choose the one that works best for you.
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