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A punching bag is a dynamic piece of exercise equipment that can be useful for professional fighters and fitness seekers alike. The beauty of a boxing bag is that you don’t need to be in a gym to get good use out of it. You can hang it inside your home, garage, back porch, or anywhere you can find the space. But after you buy a punching bag, your next step is to properly learn how to hang the bag. It will help to avoid unnecessary incidents, and that is what we will be talking about in this post.

There are 4 different ways to hang the punching bag, we will cover all of them below so you can pick the one that seems the most convenient and easy for you.

Location for the Punching Bag

After you purchase a punching bag, you need to find a perfect location to hang the bag. It should be somewhere that has open space for a workout.

The best workout requires you to have 360o access to the bag, so keep that in mind when you are selecting the place.

Also, note that you have the option for hanging the boxing bag from the ceiling or a wall. Consider all these factors and decide on the space.

We thought it prudent to answer some questions that are frequently about the punching bags here as well:

  • Do punching bags offer a good workout?

Yes, they provide resistance to muscles and cardio exercise for the body.

  • Are punching bags waterproof?

Some synthetic punching bags are, but quality leather punch bags are not.

  • What are punching bags filled with?

Pulp, sand, rags or a mixture of all. For more info on How to Stuff your Heavy Punching Bag read our blog here.

  • Are punching bags bad for joints?

Absolutely not, it helps make them stronger by giving them resilience.

  • Can you hang a punching bag outside?

Yes, but make sure to cover it or bring it inside if there is rain.

  • Can a punching bag hurt your hands?

Yes, so make sure that you are wearing the bag gloves when you work out.

  • Are punching bags good for muscle building and losing weight?

Yes, they provide resistance to muscles and build new fibers. Bag workouts are great cardio and are excellent for weight loss.


Most people prefer to hang the punching bag to a support beam on the ceiling. If you don’t have an open support beam in your home, then skip this part.

Hanging your bag from the ceiling will give you better mobility when you work out. Ensure that you are selecting the strongest support beam for the task. The heavy punching bags can weigh up to a 100 pounds and can cause damage if the beam is not strong enough.

Make sure that you have all the required equipment at hand before you start;

  • A drilling machine

  • Eyebolt

  • Wrench

  • Bag and chains

  • S-hook

Now you can begin, it is recommended that you have someone else there to help you;

Step 1: Drill a hole in the support beam.

Step 2: Twist an eye bolt into the hole, tighten it with a wrench. (Avoid the using hooks as the bag can easily slip out of it during the workout)

Step 3: Connect the chain to the bag and then the chains to the S-hook.

Step 4: Lift the bag up, with some help if required, and hang the S-hook to the eyebolt.

Throw a few test punches to check if the bag is properly secure before clearing things away.


Ceiling mount

There are different types of ceiling mounts available online that can help ease the hanging process. They will come with the required nuts and bolts that will be needed.

The mounts can be placed on ceiling joists or beams. A location where the joist meets the beam would be ideal as it would offer the strongest support.

Equipment that you will be needing;

  • Marker

  • Drill machine

  • Mount

  • Nuts and bolts

  • Screw driver

  • Wrench

  • Bag and chains

Steps for hanging the bag on the mount are;

Step 1: Place the mount on the ceiling and mark out the placement of bolts.

Step 2: Drill holes in the marked areas.

Step 3: Place the mount and screw in the bolts using a screw driver or wrench.

Step 4: Attach the chains to the bag and the S-hook.

Step 5: Lift the bag and hang it on the mount with the S-hook.

Don’t try to hang the bag on dry wall, it will cause a lot of damage to your ceiling. Move the bag around a little to see if it is secure.




You may not have the option of hanging the bag on the ceiling or you may not be comfortable with it, whichever the case, you have the option of wall mounts. 

Don’t use the wall mount on the dry wall, it is only recommended for masonry walls.

Equipment needed for wall mount;

  • Marker

  • Drill machine

  • Mount

  • Nuts and bolts

  • Screw driver

  • Wrench

  • Bag and chains

Steps for hanging the bag on the wall mount are;

Step 1: Place the mount on the wall and mark out the placement of bolts carefully.

Step 2: Drill holes precisely on the marked areas.

Step 3: Place the mount on the walls and tighten the bolts.

Step 4: Attach the S-hook and the bag to the chain.

Step 5: Hang the bag on the wall mount.

Practice a few punches to check if there are any issues with the mount.


4.      USE A STAND

There is also the option of using a stand to hang the bag. 

Although they are portable, cheaper, smaller stands can be risky when used with heavy punching bags. They can move around too much - you will have to weigh them down using sandbags.

Attach the chain to the S-hook and bag and hang it on the stand.

Pick any method that you feel is the best for your location and follow the instructions. After that you will ready for your punch bag workouts, make sure you have heavy bag gloves to go along with the bag; to avoid injury.



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Before you get to work, you need to decide the kind of filling for your bag. It could be rubber mulch, sawdust, or rags...or a combination of a few of these. There are some other options too. Whatever you choose, do keep in mind the use and ultimately the safety of your hands. Here are the most common fillings for heavy bags.


1 - Sawdust
2 - Rice
3 - Rubber Mulch or Shredded rubber tyres 
4 - Rag/ Clothes filling
5 - Special textile fillings 

    Sawdust offers consistent, medium to tough feel and resistance. Make sure to mix it up with some textile filling for better performance.

    Where to source? Your local hardware store or Amazon.

    Rice filling is the hardest and toughest of all. It can be quite uncomfortable and harsh on the knuckles and wrists. Moreover, if it gets in contact with water, it is a disaster. 

    Rubber Mulch or Shredded Rubber Tyres are not easily accessible. Have to be very fine small pieces for a consistent, firm, and compressed filling. 

    Where to source? Google search 'Rubber Mulch' in your local area for suppliers or Amazon

    Rags / Clothes filling + Small Sandbags for added weight is ideal for heavy bags. Make sure the pieces are small enough to fill into the sides evenly. Make sure to remove any buttons, zippers or any hard materials form the clothes.

    Where to source? If you don't have any unwanted old clothing or rags lying about, you can purchase in bulk from Amazon or perhaps a local Salvation Army or second hand clothing store. Regarding sand, If you are close to a beach that is easy...otherwise Amazon or local hardware stores will be your best bet. Remember to NOT add the sand loose...make sure to wrap in small tight packages using zip lock bags sealed tightly with tape.

    Special Textile Fillings + Small Sandbags for added weight is arguably the best option. This is usually finely shredded cotton fabrics and fibers. Made especially for the purpose, this filling is the most functional of all. 

    Where to source? Ask a local fabric store for any leftovers they may have. Often they will give away for free or for a small fee.



    A filling could be too hard and harm the hands and wrists of the athlete. This can cause serious injuries. On the other hand, filling too soft can ruin the form and performance. Secondly, you need to figure out the right weight and amount of the filling according to the size of the bag. Next, the filling needs to be compressed properly. Loose filling with empty holes and air pockets can lead to serious injuries.


    Recommended Weight When Filled;

    • 3 Foot (90cm) @ 25 KG/55 lbs
    • 4 Foot (122cm) @ 32 KG/70 lbs
    • 5 Foot (150cm) @ 42 KG/92 lbs
    • 6 Foot (180cm) @ 52 KG/115 lbs




    Chose the Right Filling or Filling Combination: Special textile filling is the best choice for a heavy punching bag. It offers great resistance. At the same time, it is not too hard or harsh on the hands. This specially made filling is ideal for professionals as well as beginners. You can also use a combination of sand and fabric, or sawdust and fabric filling.

    Layer it Up: Make sure to layer the filling evenly. Do not dump and press. Instead, start with even layers, carefully packing the sides. It will ensure a consistent, uniform density throughout the bag.

    Compress and Compress: When you layer up the filling, carefully compress after six inches or so. This will remove any air spaces. Weigh the down bag for an even filling and smooth surface. It will help keep the shape of the bag. At the same time, it will keep the filling from sinking down with use over time.

    Fill to the Top: Layer and compress. This is the only right way to fill a heavy punching bag. Pay attention to this and stop when you reach the top.

    Tie it all up: Then, tie up the bag to keep the filling tightly packed in. Once you are done, just hang the bag up and you are good to go!



    The textile filling is the best choice for a heavy punching bag. However, if you want a heavier bag, want to stabilize it some more, or simply want to add more resistance, you can follow these simple tips.

    Use a Rubble Sack for Sawdust and Sand; Never ever, add sand and sawdust directly into the bag. Use a rubble sack or two, depending on the size of your bag. Tightly seal the mouth of the rubble sack to avoid the filling from mixing in and leaking into the bag.

    Use a Combination of Fillings to Add Resistance; It is best not to use sand and sawdust fillings on their own as they easily sink down to the bottom. You can use sand as a solid base under textile fillings to weigh down the bag. Textile fillings are a great base for sawdust for light to medium resistances bag. Do not use sand on its own, it will be too hard and have the potential to break your hands.

    Use a Heavy Filling as Core to Stabilize the Bag; Stabilize the bag and add resistance by adding a core. Use a PVC plastic pipe. Fill it with sand and seal at both ends tightly. Place it upright in the center of the bag. Proceed with the layer and compress the method on the sides evenly. This core will provide additional resistance and rigidity to the bag. It will stabilize the bag and reduce the swing too.




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    Whether it’s because you’re working for long hours on your computer or regularly using the sewing machine, your body would definitely be bearing some imbalances and weaknesses.

    And one fantastic way that helps eliminate these imbalances and work on strengthening your muscles is Pilates.

    Here are some tips on how to use props to assist you with your Pilates practice.


    First and foremost, invest in some good products!

       Sometimes, it’s about supporting a specific part of the body that’s not involved in the exercise to avoid tension and pain.

    For example when doing a spinal twist, it’s good to prop yourself up on a cushion to avoid tension in the hip flexors.

    A good way to do so is by using a good yoga bolster to lift your hips up and give yourself some space to relax your hip flexors and feel supported.





     Strong legs? Yes, please! A good way to make sure we activate our adductors, is to put a yoga block between our knees when doing exercises such as Bridges or even “Crunches”. This helps you focus on keeping your inner thigh muscles activated to make sure the block doesn’t slip and fall.





       Finally, if you feel like you need more challenge, you can always use some elastic bands to add a little extra resistance during exercises such as Clams or Leg Extensions.





    Get yourself a couple of bands with different intensities so you could exercise every day and use whichever strength you like depending on how you feel on that given day, some days you would be feeling strong and excited for a challenge. Others, you’ll feel like just doing a workout is an accomplishment.

    So set yourself up for success by giving yourself this flexibility. -no pun intended-You can also use elastic bands as support for the abdominals in exercises such as Crunches. Or exercises with the legs extended at 45 degrees by putting the elastic band around your feet and held in your hands.

    For these exercises you’ll need the long bands.

    This type of bands is a great combination of assistance and resistance depending on how you use them.





       So, there you have it! Some easy and simple tips to help you get the best out of your Pilates session using some great props.

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    Remember what it felt like using an airplane to go somewhere? Now remove all that pre-pandemic nostalgia and you will remember that most of the jet-setting isn't that comfortable (unless you belong to the lucky few who get to shut a first class cabin door during their flight).

    Sitting upright for hours in a narrow seat, a screaming kid kicking behind you, food that you would normally not eat even if it was served for free, dehydration because water servings are miniscule and flight attendants are not very eager to replenish them, and airport check-in and security routines that keep you standing for hours with the heavy carry on luggage strapped around your neck.

         So by the time you arrive at destination you are done, exhausted, aching, and stressed. When you feel these symptoms at home, most of the times you try to find some remedy but during travel, options are limited (even if you are a dedicated fitness enthusiast who hits the hotel gym right after check-in). But sometimes small items can take you a long way, you just need to remember to pack those as well. Here is our list of five fitness favorites that can help you deal with travel stress.



    Hypervolt GO

    It packs the oomph of it’s bigger brother/sister Hypervolt and Hypervolt Plus but in a fun and travel friendly size. Our absolute favorite to relief muscle ache while, you guessed it, on the go.




    PowerDot 2.0

    A muscle stimulator does not only relief pain after gym, it is also great for your muscles after a long flight. Its compact size makes it very travel friendly.

    PowerDot 2.0 Uno | Red (One Pod) | Powerdot 



    B Yoga Silk Sleep Mask

    This silk sleep mask is light yet very effective in blocking light out which makes it the quintessential travel accessory.

    The Silk Sleep Mask - Marbled Emerald | B Yoga



    Stryve Fitness Mini Bands Set

    Small and lightweight with a handy travel pouch these bands fit into the tiniest hand luggage and provide you with a quick resistance workout anywhere.

    Fitness Mini Bands | Stryve



    Tangram Smart Rope

    Admittedly, your destination will need an outdoor space or a high ceiling indoor one to use a skipping rope. However, it is easy to take along and the smart app keeps count of your jumps.


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    Teqball has become increasingly popular over the past few years; to the point of becoming the world's fastest growing sport, and rightly so! It is fun, innovative and makes you work on serious mind / body coordination. The rules are not always very well known so we felt we should make those available to you all future "Teqers".
    Teqball can be played with balls used in football, with size five being official and recommended.
    Teqball can be played by two players (singles game) or by four players (doubles game).
    A teqball match consists of best-of-three sets.
    Each set is played until a player/team reaches 12 points.
    Every player/team has two attempts to complete a successful service.
    The players/teams change service after each four points.
    It is forbidden to touch the ball with the same body part twice consecutively.
    It is forbidden to return the ball with the same body part twice consecutively.
    Every player/team is allowed to return the ball with a maximum of 3 touches by any body part, except for the hands and arms.
    In doubles, a team has a maximum of 3 touches, however, the teammates must pass the ball at least once to each other.
    While playing, neither the table nor the opponent can be touched.
    In case of an edgeball, the rally shall be repeated.
      These rules make this sport tremendously spectacular and suitable for even professional football teams for training purposes. Teqball can be played by 2 players (singles game), by 3 players (Canadian doubles), by 4 players (doubles game) or even by several more players similar to the ‘Round-the-table’ game in Ping Pong. On our Teq Smart tables individual games and training sessions can be conducted.
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         Who doesn't like receiving gifts? Well, this editor doesn't (most of the times). If you think of gifts you have received, how many of those would you have actually purchased for yourself? I thought so! Most presents end up being something you never wanted and never needed, they lay around your home unused, in rare cases get exchanged, and leave you with a feeling of having to reciprocate the gesture for something you had no use for in the first place. So, what does it take to become a stellar gift giver? Here is Ninjoo's list of 5 things to consider:


           One of the main keys to buying great gifts is to be a good listener to a person's interests, passions, hobbies, or even plans in life. When someone mentions how often they go to the gym or how much they enjoy their active lifestyle, you already have a strong hint on what to look for. They could need nutrition supplements, a protein shaker, a gym towel or a smart skipping rope. A few innocent questions might guide you to finding the perfect item for them.


           Studies show that people like to receive things they want and ask for, don't worry about being predictable. The satisfaction someone gets from receiving exactly what they wanted is hard to match with random gift attempts (think of when you were a child and you wanted a specific pair of sneakers which were then given to you). When you hear someone say that they got too much sun at the beach and that they need to buy an umbrella, then a Sport-Brella is probably the perfect present. By extension, you know that this person likes to go to the beach so they might appreciate beach paddles to keep them active under the sun, or an XL beach towel to fit several people on it. Just ask if they would enjoy those.


           A great gift giver is always on the lookout for things that might make a perfect present. When you say "hey, I found this water bottle for you when I was searching the Internet for new gym equipment for myself" it tells people that you were thinking of them while you were doing something else. "I came across this cool basketball and since I know you like to shoot hoops I thought I buy it for you" is as personal as you can make a present to a friend.


           Studies actually show that gift recipients often prefer usable and practical presents over expensive and sentimental ones. The added benefit of useful presents is that they (as the adjective suggests) will be used and this means the receiver gets the chance to think of you more often. Fact: I received my Hypervolt as a present and every time I use it to sooth my muscles after gym I am grateful to the person who gifted it to me.


           Believe it or not "presenter's paradox" is an actual thing (Google it). This term describes people's tendencies to prefer one expensive item over that same item combined with something cheaper because the human mind tends to evaluate items in clusters and averages. Example: you receive a high-quality muscle stimulator together with a pair of gym gloves as a present; while this should be a great combo for every gym enthusiast, our mind tends to average out the two items and it appears as less valuable to us than if we had just received the pricier item on its own. So, the advice here is, if you buy an expensive gift refrain from adding a second item of much lower value.

           The conclusion to great gifting is actually quite simple: it does not matter how much money you spend as long as you make the present relevant to the receiver.

           Now that you have graduated from Ninjoo's gifting academy, go out and spread gifting joy among your family and friends.

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      When you love what you do you are defined by passion, patience, persistence, attention to detail, and a natural interest to improve. These are essential qualities of great craftsmanship and the qualities needed to make products that are more than a trading commodity in today's mass-market. Craftsmanship is also a manifestation of cultural heritage passed down from one generation to another.

      Why is craftsmanship important to us? 

      True craftsmen care about their work in a way a machine doesn't. The limited few that exist in today's fast-paced world dare to care and invest time in improving the quality of their products beyond your average industrial quality control. If you ever held a Bredder Balance Board, you would feel the passion for perfection and aesthetics that went into manufacturing it. From sourcing the best, sustainable birch wood, to the 10-layer construction, to the carefully worked out fingerprint of the wood, the craftsman who produced it wants to give you more than a board: a product you can form a deep connection with.

      Also, it would be a sad loss for mankind if skills that were developed and improved over generations were to just disappear one day. Avora Life, now a manufacturer of high-quality beach paddles, has a more than 100-year-old tradition in woodcraft and quality furniture. You can see this tradition in every set of paddles; contemporary design paired with an age-old understanding of material and crafting process required to produce timeless and long-lasting products.


      Finally, true craftsmen nowadays have an inherent respect for raw materials and their sustainability. RS Barcelona, award-winning manufacturer of what they call intense living experiences, abides by the philosophy that a product's durability is the essence of sustainability. Their products are made to last, something only skilled craftsmen can achieve and thereby defy today's throwaway mentality.
      We at Ninjoo will keep looking out for products that have proudly been created by craftsmen, old and new. 
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