I'm no heavy bag expert, but I just bought an Everlast 70 pound bag. It is really nice. After just a few days my strength in my punches increased dramatically. Now I can punch the bag all around, while before it wasn't too easy to move. I do feet work while punching and working round and creasent kicks. Side kicks don't work too well, unless you hit the higher end of the bag. I found that for point sparring, it really just increases your stamina, because power is not the forte of point sparing. For street fighting and application use, the heavy bag is great. I am already thinking about upgrading to a 100 pound or 150 pound bag. Using the bag also increases the speed of your punches. Mainly, the hanging bag doesn't work as well for kicks, as the floor mounted bags. A bag that sits on the ground has a similar center of gravity that a person does, however, a hanging bag had an opposite center which is found in the ceiling. Still very useful though. Work: straight punch, back fist, hook, uppercut, inside and outside chop, along with an assortment of kicks that you feel confortable with... elbow strikes too... be aware of the positioning of your shoulders as well.