Punching bags are traditionally filled with sand, water or grains; however you can use around the house items if you prefer. Some materials that can be a good substitute are rolled up garbage bags (packed tightly), ripped clothes/sheets/rags, cotton, rice, or a combination of these items. What you fill your bag with depends on how heavy and hard you want your punching bag to be.
Filling your punching bag doesn't have to be a daunting
task. I found you a great 5 step how to
guide that will explain how to fill your bag.
http://www.livestrong.com/article/187354-how-to-fill-a-punching-bag/
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