Any martial art that would use a regular punching bag, heavy bag, or heavy hanging bag, will work with BOB as well. You can choke, poke, chop, claw, grab, or anything else you can imagine that doesn’t require extremities, except throw. Its sturdy base can be filled with sand or water, ensuring stability during even the most vigorous sessions. Evolving into the world leader in martial arts equipment with an effort to live our core values every day. It doesn't exactly substitute a heavy-bag but nevertheless, it is a great tool for training striking/kicking accuracy or speed, human-like shape really facilitates targeting.

You can practice solar plexus strikes, palm thrusts, elbows to the head, chain punching, waist/chest kicks, and side kicks. Also, BOB XL completely wraps around his sleeve, so there are points on the back that are usable, as well. Anyway, once filled, obviously he’s very bottom-heavy, so you’ll have to drag or roll him if you want to relocate him.I would only recommend this product for home use or strictly targeting tool, not for professional heavy use.

Another great thing about BOB is that due to his being a human form, you are able to focus on things like soft spots and pressure points.came in separate shipments, so if you get the base in one shipment, don't fret all day like I did-I think they just come from different warehouses or something.