Filling punching bags with textile remnants - instructions & tips for the perfect filling
In our experience, textiles - usually scraps of fabric - are the best filling for punching bags. They have sufficient volume without being too heavy. In addition, fabric scraps do not compact as much over time as other materials (e.g. rubber granules or sand), which would eventually cause you to hit a hard wall.
At the same time, textiles are a soft material that provides good shock absorption for your hands. If you turn old clothes into scraps of fabric, you also have an extremely inexpensive filling for your punching bag.
We have developed a sophisticated combination of recycled textile remnants and a gravel core for our punching bags - for the best ratio of weight and shock absorption.
Read our detailed instructions here on how to fill your punching bag at home in exactly the same way.
Overview:
Fill your own punching bag - the 3 most important points
What can you fill a punching bag with? The ideal combination: textile with gravel core
Which textile remnants are suitable for filling a punching bag?
Preparation: Textile remnants and gravel core
Fill your punching bag correctly: Step-by-step instructions
Set up or hang up punching bag
Filling the first layer of fabric
Insert gravel core in the center
Fill and compact textile remnants in layers
Check fill level regularly
Locking
Re-stuff after some time
Conclusion: Sustainable, effective and simple - fill your punching bag correctly
Frequently asked questions (FAQ) about punching bag filling with textile remnants
How-to video for filling punching bags
Fill your own punching bag - the 3 most important points
What you need to know:
Buying a ready-filled punching bag has clear advantages - because filling it yourself can be tedious, takes time and doesn't always lead to optimal results.
It is important that the punching bag
is filled with the correct filling material (textile + possibly gravel or sand bags)
is filled evenly
the weight distribution is balanced.
If you pay attention to these points, the chances are good that your punching bag will be optimally filled.
However, we know from our many years of experience with filling punching bags with textile remnants that it is more complex than you might think. That's why we deliver our punching bags almost exclusively filled. Only with our long models can you opt for the unfilled version and save money if you fill them yourself.
What can you fill a punching bag with? - The ideal combination: textile with gravel core
The combination of recycled textile remnants and a gravel core not only provides an optimum ratio of weight and shock absorption, but also makes it possible to make a punching bag just 70 cm long heavy enough for adult (professional) boxers - with optimum shock absorption at the same time. A shorter punching bag is often more practical for use at home. Commercially available punching bags are often very long in order to achieve sufficient weight.
The textile remnants provide a soft, even filling that ideally absorbs impacts and kicks. Unlike sand or rubber granules , the material does not harden over time and remains pleasantly elastic. This reduces the strain on wrists, elbows and shoulders - perfect for intensive training without unnecessary strain on joints.
Our punching bags have a cotton tube inside, which is filled with 5-10 kg of fine gravel. Gravel has the advantage over sand that it does not gradually trickle through the fabric and spread throughout your punching bag (and ultimately your home).
In addition to the extra weight, the core provides more stability: the gravel prevents the filling from compacting or slipping - so the bag retains its shape and provides a realistic feel.
This combination makes the punching bag not only comfortable to use, but also flexible: if you like it harder or heavier, you can add gravel or textile - if you need it lighter or softer, simply remove something. This way, the punching bag can be perfectly adapted to your training and your level.
You can also reduce the weight slightly for children by omitting the gravel core or making it lighter.
Which textile remnants are suitable for filling a punching bag?
If you want to fill your punching bag yourself, textile remnants are ideal.
Particularly suitable are:
- Old clothes such as jeans, T-shirts or sweatshirts
- Scraps of cotton or mixed fabrics, e.g. old bed linen, sheets, towels
- Pieces of foam or mattress scraps for additional elasticity
Important: Do not use hard components such as buttons, zippers or thick seams - they can cause pressure points or damage the surface of the punching bag.
We rely on a specially developed blend from the Dutch textile recycling company Frankenhuis. This "punching bag filling" has been specially optimized for filling punching bags: finely shredded fabric remnants mixed with foam components to achieve perfect cushioning and elasticity.
If you only use cotton or denim, the surface of the punching bag will be harder and less effective at absorbing blows.
Preparation: Textile remnants and gravel core
Cut or tear fabrics into small to medium-sized pieces (about the size of the palm of your hand). Old bed linen, for example, is particularly easy to tear into long, narrow strips.
Mix different materials - this improves elasticity.
Make absolutely sure that no metal parts or hard decorations are included.
For additional weight: fill one or more small cloth or plastic bags (as narrow as possible, about half the width of the punching bag) with gravel (DIY store). About 10 kg in total, depending on the size. Alternatively, you can also use sand - but then pack it well so that nothing trickles out.
The better you prepare the materials, the easier and more evenly the punching bag can be filled.
Filling the punching bag correctly - step-by-step instructions
Set up or hang up punching bag
Stand the punching bag upright or hang it up so that you can easily reach the opening.
Filling the first layer of fabric
Start with a loose layer of textile as a "buffer" for the gravel core. This should be about 10-15 cm high and well pressed down.
Insert gravel core in the center
Place the gravel in the middle of a cotton tube or well-sealed bag. This keeps the weight evenly distributed.
Fill and compact textile remnants in layers
Now fill the bag layer by layer with textile remnants and press each layer firmly into place. Make sure that the core is completely surrounded by filling and does not slip or touch the outer walls.
We have now filled hundreds of punching bags and can call ourselves real professionals. Our colleague Wanda fills all the punching bags with great care and expertise. It is important that the textile remnants are pressed down well layer by layer and not just poured into the punching bag and then pressed down from above - this creates irregularities in the distribution and you have different soft and hard areas in the punching bag.Check fill level regularly
Check in between with your hand: Does the filling feel the same everywhere? Does the firmness match your training style?
Locking
When the punching bag is filled to approx. 2 cm below the opening, press everything down again and then close it tightly - with a cord or zipper, depending on the model.
Re-stuff after some time
The filling material will settle a little over time. Simply refill a little and compact well again.
Important:
Adjust the hardness individually: A heavier and more densely filled punching bag requires harder punches and swings less far. For harder punches, compact more textile remnants or add additional gravel. Fill more loosely for softer punches.
Pay attention to weight distribution: Especially with longer punching bags, make sure that the center of gravity remains in the middle.
Good luck with the filling!
If you have any questions, please write to us.
Or read our FAQ here.
Conclusion: Sustainable, effective and simple - fill your punching bag correctly
With the right filling, your punching bag will be evenly cushioned, stable in weight and realistic in feel. The combination of textile remnants and gravel core makes it durable, sustainable and easy on the joints.
Whether you want to refill your punching bag or just adjust it - with these instructions you can do it easily and professionally.
Frequently asked questions (FAQ) about filling punching bags with textile remnants
How many kg should the filled punching bag have?
Depending on the training goal and body weight, an optimally filled punching bag for adults is between 20 and 50 kg.
- Up to 20 kg: Ideal for beginners, technique training, cardio
- 20-30 kg: For ambitious home athletes up to approx. 80 kg body weight
- 40 kg: For professionals or very intensive training from 80 kg
- 50 kg: For heavy boxers or athletes with a focus on strength and punching hardness
Can I mix in foam or other materials?
Yes, foam components in particular ensure better shock absorption. The mixture of different materials significantly improves the feel of the impact.
How long does a textile filling last?
With good workmanship and occasional refilling: many years.
How do I care for and clean my punching bag?
A leather punching bag is very durable - if you look after it properly. Wipe it regularly with a dry or slightly damp cloth to remove sweat and dust. Leather care products maintain suppleness and prevent cracks.
Important: Do not hang up permanently in damp rooms - leather does not tolerate moisture.
Canvas punching bags can also be wiped clean with a damp cloth, using a mild detergent if necessary. Our models have a dirt-repellent finish and are particularly easy to clean. Synthetic leather or PVC can simply be cleaned with a damp cloth.
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