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Many experts say that you don't need to fill your punching bag with saw dust or sand. They instead focus on rubber dust. The reason they give for this is because saw dust can damage the wrists and cause pain in joints. I personally don't give much attention to the type of punching bag filling I use because I use multiple fillings at once. Here is how I fill the punching bag. - Try to get a punching bag that comes pre-filled with dust, sand, or old clothes and cartons. - If you can't get a punching bag that is already pre-filled then it is better to find a good punching bag filling option and just get it over with - You won't get any damage by the type of filling you choose. Just remember to use the right type of gloves and you are good to go. What to do if the sand settles at the bottom? When the sand settles at the bottom, it makes the bag hard to hit because by that time the bag has become rock-solid. So, what you need to do is to add carton boxes or old