Muay Thai punch bags, or heavy bags, are a great addition to any gym or home setup. They can be used in a variety of ways to develop speed, combination work, technical work, accuracy and conditioning.

When in a gym setting with a coach, you're likely to be told what sort of strikes or combinations to work on the bag. If so, work on what your told to and do so with power and speed, while perfecting technique. Proper technique should be the goal, so if your technique slacks, reduce the power and speed. Even when fatigued and working the bag with speed, try your best to maintain proper technique.

You may even be told to have an open round on the bag. In these instances, think of something you'd like to improve, whether it be a combination, movement or individual strike, and then work on that. Do so with purposeful practice. For instance, if you want to develop teeps, get your range and teep the bag back and forth in a rhythm. If you want to build your shin conditioning, hit the back with hard low and body kicks.

A Muay Thai heavy bag is typically 5-6ft long, over 40kg, oblong shaped and built with leather or semi-leather. Mounted by chains or nylon straps and filled with rags, shredded fabric, sand or a combination of all.

They are a key piece of training equipment and are especially useful for developing power and conditioning.

To find the perfect bag for your training needs, check out our guide to choosing the perfect leather punchbag.

Most heavy bags are filled with either rags or shredded fabric. Sometimes sand is added for increased weight. You can tell if sand is added as the bag will be incredibly hard at the bottom.

They take a large amount of filling and typically end up weighing over 40kg, depending on the size of the bag.

The most suitable mount and mounting position depends on the bag type and location. If you're looking to mount it in a gym, you may have beams from which you can hang nylon straps or dedicated swivel mounts. If you're looking to mount a bag at home or in a garage, you need to assess whether you have the space for a free-standing mount, or the right material in the wall or ceiling to take a swivel or ring mount.

Carefully consider how and where you can mount a bag, as when they are in full swing, they can easily rip out parts of a wall or ceiling if improperly mounted.

Tear drop bags are specifically designed for boxing and high kick/knee work. Although smaller than a typically heavy bag, they are still heavy and provide solid feedback when struck.

A wall unit is designed for boxing and high kick/knee work. They are fixed to a wall and are especially useful for working hooks and uppercuts.