Can You Kick Punching Bags?

can you kick punching bags

Punching bags can offer a full-body workout. It’s a challenging exercise. Most punching bags are heavy. But can you kick punching bags? Are they that durable?

Let’s find out here.

Can You Kick Punching Bags?

Yes, you can kick punching bags. But you must remember that kicks are more powerful than punches.

In that case, you need to pick a heavy bag that’s meant to be used for kicking. That is, you have to buy a high-quality heavy bag for combat sports, like Muay Thai, kickboxing, and MMA.

If your punching bag is of low quality, then don’t dare kick it. This is especially true if you see it has poor stitching and the design feels like it will crack in no time.

Because you’ll be using it to train for combat sports, you need a high-quality bag, which is more expensive than bags for boxing. Even though this type of bag is way more expensive, it can last longer.

See Also: Can Punching Bags Break?

Punching Bags for Kicking: What to Choose? 

Muay Thai

This type of bag is a long-hanging heavy bag. It’s typically three to five feet long. Although this bag is designed for boxing, it can take powerful high kicks.

Most Muay Thai bags are 6 feet long. But you can find other bags that are longer than 6 feet.

Before you pick this type of bag, though, make sure that you have a place in your house that can be used as an anchor point. It has to be robust to ensure the bag won’t fall.

Or you may just choose a heavy bag stand that comes with it. This will help you practice your kicks at home. You don’t have to find a place to hang this Muay Thai bag.


If you can’t find a place in your house where you can hang your heavy bag, then this type of bag is your option. This type has a steady base that you need to fill with either sand or water.

Free-standing bags are made for cardio workouts or weight loss sessions. In that case, they are not designed for powerful kicks. You can still use it. But you have to be mindful of your kicks. Else, they may break and fall over easily.

But there are free-standing bags that don’t break and fall over no matter how powerful your kicks are.

If you’re going to use a free-standing bag for kicking, make sure to choose a sturdy bag. It’s costlier but it can endure frequent kicking.

Read: Can Punching Bags Be Left Outside?

How to Choose the Right Punching Bags for Kicking? 

can you kick punching bags -- super soft and stasble

Kicking a heavy bag can be difficult if you’re just starting out. It feels like you’re kicking a bag filled with rocks.

The reason for this is that your feet are not yet conditioned for this type of workout. Thus, it’s highly suggested to just use a soft bag.

Once your feet have adjusted to kicking a heavy bag, then that’s the time to opt for a harder bag.

Thus, if you’re a beginner, opt for a bag that’s super soft and stable. It must include padding along the length of the bag. With this bag, you can train your kicks. This also allows you to practice low and high kicks without developing an injury.

See Also: Are Punching Bags Good for Weight Loss?

Why Choose to Kick a Punching Bag? 

Kicking a punching bag is a part of kickboxing training. But before you consider this training, though, it’s vital that you contact a professional instructor.

A private coach may be hired to teach you how to properly kick a punching bag. Or you can just take a group class.

Or you can try working out with an online fitness class. This class lets you train from the comfort of your home.

Many beginners have the tendency to strike with their toes. But this is not advisable. Instead, opt to kick with your shin and instep.

As you practice kicking, calcium can start building up in your bones, resulting in calcification.

This process makes your bones stronger. When that happens, you won’ likely to twist your ankle.

Make Yourself Flexible 

When you start kicking, you will find that the bag is tighter. But it’s a normal feeling.

Thus, start to kick the lower end of the bag. And as you get better, start kicking up higher.

As you get the hang of it, you can start kicking above the waist and up to the head level.

Kickboxing is a great way to improve your flexibility.

Learn Self-Defense

This is one of the benefits of kickboxing. It’s a great workout and at the same time, it teaches you self-defense.

You can start throwing a front kick or a sidekick. Doing these can be empowering.

If you’re learning self-defense, choose to kick and punch.

However, since you’re not yet used to punching the heavy bag, make sure that you wear gloves. Keep in mind that the bones in your hands are brittle. It won’t be smart for you to punch a bag without gloves on.

The bones in your legs are more durable. This is the reason self-defense instructors choose to condition the shins before conditioning the hands.

How Often to Kick a Heavy Bag? 

If you’re a kickboxer, kicking the heavy part must be part of your training in one day. Kickboxers also use speed bags to boost their movements.

Is Kicking therapeutic? 

It can be therapeutic as it helps you focus on your body. You can learn new skills as you focus on the task at hand.

As you focus on kicking, you can forget about the mundane tasks associated with your work. You can also stop worrying.

If you continue practicing your kicks, you’ll slowly learn how to be completely present in the moment. This is a euphoric feeling. After the session, your body is flooded with endorphins.


Can you kick punching bags? Yes, you can use punching bags to practice your kicks. But it still depends on the heavy bag. If you’re going to use the bag for kicking, make sure to choose a highly durable bag. It’s more expensive but it won’t break easily.

To shop for punching bags that you can kick and punch, please visit our online shop here.

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