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Need to shape up? Get toned fast, and have fun doing it, with the basic exercises in this Howcast video series.
You Will Need
- Measuring tape
- Eye bolt, nut, and washer
Search for the right joist
Search the garage rafters or basement ceiling for a six-by-six-inch ceiling joist to hang the heavy bag. Make sure that the location allows a clear area, five feet around, for the bag to swing free.
Make sure bolt's long enough
Measure the ceiling joist and use an eye bolt that is two to three inches longer than the joist. Be sure when measuring to include the eye of the bolt.
Drill a hole
Drill a hole all the way through the joist, from top to bottom. Use a drill bit equal to the diameter to the eye bolt.
Slide the bolt in, eye side down. Then slide the washer over the top, hand tighten the nut, and user pliers to hold it. Slide the shaft of the screwdriver through the eye and tighten the nut completely by turning the screwdriver while you hold the nut with the pliers.
Prepare to hang
Attach the chains to the four braces of your heavy bag and place your stepladder beneath the eye bolt.
Get help from friends
Have one friend hold the bag and lift with you, and station another on the ladder to pull it into place. Attach the S-hook at the chain's end through the eye bolt.
Remove the ladder, put away your tools, wrap your hands, put on the gloves, and start boxing.