If you want to get a good workout with a heavy bag, you will have to make enough room and ensure that it doesn't fall on you in the middle of training. Get some help and secure things the right way.
Step 1: 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.
TIP: The beam should support at least four times the weight of the bag.
Step 2: 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.
Step 3: 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.
Step 4: Tighten 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.
Step 5: Prepare to hang Attach the chains to the four braces of your heavy bag and place your stepladder beneath the eye bolt.
Step 6: 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.
TIP: Get a free-standing bag with a water-filled base if you lack a good joist.
Step 7: Start boxing Remove the ladder, put away your tools, wrap your hands, put on the gloves, and start boxing.
FACT: The first female boxer to have her fight broadcast on national television was 98-pound flyweight Barbara Buttrick in 1954.