Best Overall Human-Shaped Punching Bag: Century B.O.B. Body Opponent Bag Freestanding Training Dummy
Best Budget Human-Shaped Punching Bag: Ring to Cage MMA Man-Shaped Dummy Punching Bag
While there are few exercises as ubiquitous to combat sports as working out on a heavy bag, some fighters have begun to train with human-shaped punching bags or punching dummy bags. While it may not replace other bags, having one of these premium dummies gives fighters an edge during training.
So what is the best human-shaped punching bag, and what advantages do they provide? I tested several models and will give you the answer to that question so you can train with confidence and power.
Table of Contents
1. The Best Human-Shaped Punching Bags
Best Overall- Century B.O.B. Body Opponent Bag Freestanding Training Dummy
Best Budget – Ring to Cage MMA Man-Shaped Dummy Punching Bag
Best for Strength Training – Aqua Bruiser Bag
Best for Accuracy – Mytra Fusion Big Punching Dummy
Best for Boxers – Title Boxing Hydro-Flex H2O Freestanding Torso Bag
Best for Beginners – Combat Sports Sparring Partner 75 lb. Heavy Bag
2. Human-Shaped Punching Bags Vs. Traditional Punching Bags
3. How to Pick the Best Human-Shaped Punching Bag
3.1. Material
3.2. Base
3.3. Size and Weight
4. Conclusion
How I Rate Punching Bags
1. The Best Human-Shaped Punching Bags
I have picked six of our favorite human-shaped punching bags to present to you that will fill different needs and desires. Whether you are looking for a boxing workout or want to practice your Muay Thai, I have a product for you.
Best Overall- Century B.O.B. Body Opponent Bag Freestanding Training Dummy
When you want to be the best martial artist you can be, you need the best training equipment at your disposal. I believe this product is one of the best free-standing bags on the market. The Century B.O.B. is in use at nearly every dojo and gym in the country for good reason: it is the best human-shaped punching bag.
The external material for the dummy is plastisol and is about as close to human skin as you can get with a dummy. This feeling allows you to understand how your strikes will affect both you and your opponent. If you do not have access to a sparring partner, this product is the next best thing.
You can fill up the bottom of this product to weigh it down. You can use anything you desire, though I most often see users fill it with water or sand. When you fill it up as far as it goes, this dummy will weigh around 270 pounds. This weight is heavy enough that you shouldn’t have to worry about it being knocked over. Additionally, you can adjust the height from between 60 and 78 inches.
If you strike this dummy with your strongest blows with the intent to topple it, you likely will be able to. This dummy’s design makes it better for practicing technique and speed rather than raw power. If you want to practice your heaviest strikes, consider going for a heavy bag rather than a human-shaped punching bag.
Pros:
- Feels like striking a real opponent
- Adjustable height and weight
- Durable and ready to stand up to regular use
Cons:
- Strong blows may topple the dummy if the base isn’t filled properly
Best Budget – Ring to Cage MMA Man-Shaped Dummy Punching Bag
If you are looking for a budget option that still will serve you well for martial arts training, this product from Ring to Cage should suffice. This option is a cross between a heavy bag and a dummy, so you will be able to practice in various ways using it.
If you want to hone your strikes, you can hang up this dummy to act like a heavy bag. While this product does not have the same realistic-feeling skin of the Century B.O.B., it still is a suitable way to train on a human-shaped object.
If you also practice arts like Muay Thai or Brazilian Jiu-Jitsu, you may also find this dummy useful for practicing throws and grapples. At a lower price point than most dummies on the market, this model from Ring to Cage offers incredible versatility for the cost. While nothing can replicate live sparring with another person, this bag is as close as you can get.
I recommend filling this product with fabric and old clothes rather than sand or water. If you fill the dummy up with the latter products, you are likely to tear it and have a mess on your hands. Unused clothes will give you a better feel and protect the dummy.
Pros:
- Inexpensive
- Perfect for grappling and striking
Cons:
- Prone to ripping if you do not fill it properly
- Not as realistic feeling as other models
Best for Strength Training – Aqua Bruiser Bag
The Aqua Bruiser Bag is perfect for those who want to strike a training dummy with all their might and not worry about damaging the product or their limbs. Aqua built this bag to stand up to the greatest force, so you can let loose and throw your best punches and kicks at it.
If you find yourself with sore limbs at the end of a practice session with a heavy bag, the Bruiser Bag may be the solution to your problems. You fill the bag with water, and its shape helps evenly distribute every strike. These elements combine to give you a bag that will not leave your wrists throbbing after a sparring session.
While it may not have the same human features as some other bags on this list, the Bruiser Bag accurately mimics the shape of an adult human body. While this bag will not replace having a sparring partner available, I found it mimicked the feel of skin quite well.
This product may be the second best at imitating the feel of striking a human behind the Century B.O.B.
You will need to hang this product up like a heavy bag, and if you do not have a setup already in your home gym, you will need to invest in a kit to set it up. While I did not have any issues with tears, it will make quite a mess if you manage to tear it and spill water.
Pros:
- Perfect for high-powered offensive training
- Feels like hitting human skin
Cons:
- No hanging kit included
- Any tears will make a mess
Best for Accuracy – Mytra Fusion Big Punching Dummy
Being able to land your blows exactly where you want them is a critical aspect of any combat sport. In the heat of battle, you need to deliver strikes to the exact location you want with lightning speed. Accuracy was the name of the game for Mytra Fusion with its punching dummy, as this product is perfect for boxers to practice their precision attacks.
Of course, other martial artists will find plenty of use for this product as well.
This product from Mytra Fusion is a bit of a middle ground between the Century B.O.B. and cheaper free-standing punching bags on the market. Its free-standing nature makes it perfect for a boxing workout, as you can let loose a flurry of punches and the dummy stays stationary. Or you can slow down and work on your punching accuracy. This model is perfect for all skill levels.
This model does not take up as much floor space as others, and you have multiple height adjustments so you can customize it to your needs. You fill the base of the dummy up with sand or water like the Century B.O.B.; when fully laden with weights, it comes to about 270 pounds.
As far as negatives for this Muay Thai heavy bag, I wish it were a little more stable. If you go for a big flurry of punches for stress relief, you may notice it wobbles a bit more than you would like. I also found the proportions to be a bit lacking compared to the Century B.O.B.
Pros:
- Relatively inexpensive
- Perfect for smaller home gyms
Cons:
- Not as stable as I would like
- Proportions not as realistic
Best for Boxers – Title Boxing Hydro-Flex H2O Freestanding Torso Bag
Any martial artist knows a human opponent moves in a certain way upon being punched or kicked. While there are many types of bags for trainees to work out on, few imitate the feel of a real opponent quite like the Hydro-Flex punching dummy from Title Boxing.
This is one of the best water-filled punching bags you will find, and it teaches you how a punch affects an opponent.
The technology that gives this bag its charm was dubbed by Title Boxing as Flex-Neck. The tech allows the torso to move after receiving a strike, so you get a more realistic feel when you are training. While nothing replaces sparring time in the ring, this will allow you to have better practice when you cannot find a partner.
You fill the bag with water and Title Boxing constructs the outside with foam and plastisol. I found this combination of materials quite sturdy, and I do not foresee too many issues with tearing.
While the height is set at 72 inches, and this will be sufficient for most boxers, I wish it was adjustable. Some users may not enjoy the stability of this product as well.
Pros:
- Flex-Neck technology
- Realistic sparring sessions
Cons:
- Non-adjustable height
- Not for speed training
Best for Beginners – Combat Sports Sparring Partner 75 lb. Heavy Bag
If you are new to your martial arts training or are just looking for an affordable option, this heavy bag from Combat Sports should satisfy you. While it is not the most durable choice, this is a solid option for beginners and will help you develop the correct technique when using heavier bags.
Whether you are practicing boxing or Muay Thai, this bag should help you get a dynamic workout. It is lightweight at only 75 pounds, so it is better for younger fighters who have not fully developed their bodies.
Combat Sports gave this dummy a face and two upright arms in a guard position, so you can practice getting around an opponent’s defense. And the bottom of the bag is perfect for practicing your kicks or knees if you are involved with kickboxing or MMA.
I wish you could fill this bag up more, as I found the face to be not sturdy enough. I also do not think many experienced boxers will find much use for this compared to other heavy bags or training dummies.
Pros:
- Perfect for beginners or younger fighters
- Helps train precision strikes
Cons:
- Not the most realistic sparring partner
- Not for experienced athletes
2. Human-Shaped Punching Bags Vs. Traditional Punching Bags
So what sets a human-shaped punching bag apart from other bags? Well, with a human-shaped punching bag, you can better train for precision. You can focus your attacks on a specific area of the body, and high-end products will accurately react to your blows like a sparring partner.
Dummies, particularly free-standing models, take up less space than other bags. If you have a cramped gym where space is at a premium, a human-shaped punching bag may be the better purchase.
Traditional punching bags have their advantages as well. For one, punching bags are often less expensive than dummies, so they have an advantage for those looking to save money on their home setup. Punching bags also allow you to practice your footwork more than free-standing dummies. Finally, traditional models are less prone to tipping over from the excessive force.
3. How to Pick the Best Human-Shaped Punching Bag
I have prepared a few components you should keep in mind when purchasing a human-shaped punching bag.
3.1. Material
You want a dummy that stands up to your attacks. A ripped dummy is useless and makes a big mess when its contents spill out.
When finding the best material, I recommend trying to find leather or durable synthetics. While combat training equipment is expensive, it is also the sort of thing you will use for years on end. Do not be afraid to spend a bit extra on premium products you can use for most of your life.
3.2. Base
If you have a free-standing punching bag, you should make sure the base will keep it from tipping over. You want something as heavy as possible, and you should be able to fill it up with sand or water.
3.3. Size and Weight
The consensus among martial arts teachers is to get a punching bag around half your weight. Heavier products help you train endurance, though you can injure yourself if not prepared for the higher resistance. Beginners should stick with lighter bags and move up as they continue their training.
4. Conclusion
Whether you enjoy boxing or MMA, having a human-shaped punching bag will improve your training immensely. These bags give you some benefits of sparring with a partner while training solo. If you want a better idea of how your opponent will react to your strikes, any of these best human-shaped punching bags will fit the bill.
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The Best Heavy Bag Gloves
The Best Outdoor Punching Bag
The Best Sparring Gloves
The Best 16 oz Boxing Gloves
The Best Boxing Gloves
The Best Kickboxing Gloves
The Best Muay Thai Gloves
How I Rate Punching Bags
With every punching bag I test and review, I look at several metrics:
Price-to-Quality Ratio
I’m all about the price-to-quality ratio – how much you’re paying versus what you’re getting in return. It’s not just about the cost – it’s about the value. I steer you away from overspending, especially if you’re a beginner. Sometimes, brands like to rest on their laurels and charge a premium for a subpar product. My 19 years of martial arts experience have taught me to recognize when a punching bag just isn’t worth the asking price.
Durability
Then, I look at how long this punching bag will last you. How many years of intensive workouts can it take? I have enough experience to know how long a bag is going to hold up after I’ve done just a couple of sessions with it. I use that experience to make sure you avoid being disappointed with a heavy bag that rips after a month or two of workouts.
Ease of Use
How easy is it to set up the punching bag in question? Does it come with all the necessary bits and pieces needed to install it, or will you have to take a trip to the hardware store? How easy is it to put away after you’re done with it? These are the factors I take into account when I evaluate punching bags on this particular metric.
