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A heavy bag is one of the most fundamental tools of any legitimate pugilist. It allows you to practice technique and power without the need for a trainer, and without the worry of hurting someone. A good boxing heavy bag is only as good as the mount that it is mounted on.

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Heavy punching bags that are suspended in air swing more when struck. As a result, they mimic the unpredictability and movement of a real fight better than a freestanding bag . That leads to improved footwork and coordination, not to mention a better calorie burn. More Muscle-Building Benefits [image: SOK Studio / Shutterstock]

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