I inherited a punching bag from a relative a few months before i began training, and until then it was largely untouched. I don't know what weight it is, but it was filled with rags and was pretty useless trying to do more than one powerful punch or kick before it swung wildly away. Not having the benefit of discoveriing this site i found some hardcore group on the net that advised it to be filled with saw dust. So i did this, it has been a great help as I can't punch it wrongly full power without my hand knowing it. However it still swings wildly after 1 or 2 punches and comes back at me with more momentum than ever. The lower area has become super hard with gravity compacted saw dust and only chudan and jodan levels remain punchable. I was wondering whether i should refill it with something else, maybe attach a cord to the bottom to the floor to help stop the swinging. And the reason this isn't in the equipment section; I don't feel the bag is any real sub to kumite practise in the dojo, all the strikes in the world aren't going to block opponents punches. I know hitting the moving bag is also good for aim and timing, i just need some more blocking practise at home. (Sorry bout the big post,once i got started...)