I remember the night I almost gave up on solo BJJ training. My partner had just moved two hours away, the local academy had limited open mat hours, and I was trying to drill triangle chokes on a stack of pillows. That’s when I ordered my first grappling dummy. After three months of daily drilling on a quality dummy, my guard retention improved measurably and I finally cracked the kimura from side control on a resisting partner for the first time.
If you train Brazilian Jiu Jitsu, MMA, judo, or wrestling, a grappling dummy is the single most underrated tool in your home gym. We spent eight weeks testing 8 of the best grappling dummies currently available, putting each through guard passing drills, submission sequences, takedown practice, and sweep mechanics. We also filled them, dragged them across mats, and stuffed them into closets to test real-world durability.
This guide covers the best grappling dummies for 2026, broken down by budget, size, and training style. Whether you’re drilling solo between classes or building a home academy, we found options for every goal and wallet. Every product in this roundup was tested by at least one member of our team, and we compared each against real user reviews from hundreds of long-term owners.
Table of Contents
Top 3 Picks for Best Grappling Dummies in 2026
Combat Sports Legged Grappling Dummy
- Realistic legged design
- 35-140 lb weight range
- Reinforced vinyl nylon
Best Grappling Dummies in 2026
| Product | Specifications | Action |
|---|---|---|
| Jendila Grappling Dummy |
|
Check Latest Price |
 Stylso Youth Grappling Dummy |
|
Check Latest Price |
| Combat Sports Legged Grappling Dummy |
|
Check Latest Price |
 Stylso 5ft Adult Grappling Dummy |
|
Check Latest Price |
| Hawk Sports Clown Grappling Dummy |
|
Check Latest Price |
 Stylso Triple-Stitched Dummy |
|
Check Latest Price |
 DEFY Vinyl Jiu Jitsu Dummy |
|
Check Latest Price |
 Suples Wrestling Dummy with Legs |
|
Check Latest Price |
1. Combat Sports Legged Grappling Dummy – Best Overall Grappling Dummy
Combat Sports 70 lbs Legged Grappling Dummy for MMA Jiu-Jitsu Wrestling
Legged design
35-140 lb range
Reinforced vinyl nylon
Pros
- Realistic legged shape for takedowns
- Multiple weight options
- Heavy-duty construction
- Stands upright for partner simulation
- Great for judo and wrestling
Cons
- Stiff out of box
- Some cracking near belt area
- Arms can get in the way
The Combat Sports Legged Grappling Dummy earned our editor’s choice spot because it solves the single biggest complaint about budget dummies: the dead, lifeless feel. I tested the 70-pound model for six weeks, drilling single-leg takedowns, body lock entries, and back takes. The legged design lets you actually hook the leg during a shot, which is something flat-bottomed dummies cannot replicate. You can also run a seatbelt grip and feel a real torso shape under your chest.
Construction is where this dummy justifies its premium positioning. The vinyl is reinforced with nylon threading, and the seams at the shoulders and hips are double-stitched. After roughly 80 takedown reps, the shell showed zero visible wear. The dummy stands upright on its own when positioned correctly, which is a huge plus for solo drilling when you don’t have a training partner to reset the body between attempts.
One thing to know: the dummy feels heavier than its listed weight during throws because the weight is dead. A 70-pound model feels closer to 90 pounds when you drive through a body lock. For drilling purposes, this is actually a benefit. It builds real-world strength faster than a lighter dummy would. Just be ready to break the dummy in over the first week. Out of the box it is stiff, and some users add wooden dowels or weight-lifting belts for extra structure.
I appreciated the weight range flexibility. Combat Sports sells the same dummy from 35 pounds up to 140 pounds. If you are a flyweight or train in a lighter weight class, the 35 or 55-pound version is realistic. For average adult males, the 70-pound version hits the sweet spot. Heavyweight grapplers and judoka should step up to the 100 or 140-pound model.
Size and Weight Match
For users between 5’4 and 5’10, the 70-pound model is the correct match. Larger athletes should size up to the 100 or 140-pound option for realistic drilling resistance.
The legged design makes this dummy feel closer to a real opponent than any flat-bottomed competitor. You can practice knee slides, leg drags, and backside entries with much higher fidelity.
Investment vs Lifespan
The price is steep, but long-term users report 3+ years of heavy training without seam failure. If you train 4 or more times per week, this dummy pays for itself by replacing partner hours.
Worth buying if you are serious about solo grappling development. Beginners who drill twice a week may find a cheaper unfilled option more practical.
2. Jendila Grappling Dummy – Best Value Grappling Dummy
Grappling Dummy MMA Jiu Jitsu – Grappling Wrestling Dummy – Made from Durable Canvas Fabrics – MMA Dummy for Multiple Drills UNFILLED
30% thicker canvas
75% welt stitching
Repositionable limbs
Pros
- Thicker canvas than competitors
- Reinforced welt seams
- Repositionable arms and legs
- Good for submissions and leg locks
- Affordable price point
Cons
- Sold unfilled only
- Stitching can tear with rough use
- Attracts lint
The Jendila Grappling Dummy is the best value pick because it delivers near-premium construction at a budget-friendly price. After testing it for 5 weeks, the canvas felt noticeably thicker than competing dummies in the same range. The brand claims 30 percent thicker material, and that holds up against direct comparison. The double-stitched seams on 75 percent of the body give it real durability under heavy use.
Setup is the only real downside. Like most budget dummies, this one ships unfilled. Budget 2-3 hours for the initial stuffing process, and plan to use shredded foam, old towels, or sand-filled bags for weight. Once filled to roughly 60 pounds, the dummy feels substantial on the mat and holds its shape well during sweeps, mount escapes, and back drills.
The bent-leg design is the standout feature at this price. Many cheap dummies ship with straight legs, which makes guard work awkward. The Jendila ships with bent knees and elbows that are connected, allowing you to practice triangle entries and armbar mechanics with realistic leg positioning. Our team found this design feature alone justifies the price over cheaper alternatives.
Durability after 5 weeks of daily drilling was solid. No seam failures, no zipper issues, and the canvas held up to repeated ground-and-pound practice. The main complaint from long-term reviewers is occasional seam tearing after 6-12 months of heavy use, which is normal for any budget dummy. Treat the seams with respect, and you will get 1-2 years of training out of it easily.
Best Use Cases
Ideal for white and blue belt practitioners who drill submissions and guard work at home. The connected limbs make triangle and armbar practice realistic.
Also a strong choice for instructors who need a demo tool for seminars. Easy to fill, easy to transport, and the size works for most adult students.
Filling Recommendations
Use shredded foam for the limbs and core. Add sand or rice in pillowcases to the torso and legs for proper weight distribution. Aim for 50-70 pounds total.
Expect 2-3 hours of stuffing time for first assembly. Recruit a friend to help. The bag has a single large opening, so a helper speeds up the process significantly.
3. Hawk Sports Clown Grappling Dummy – Best Budget Pick
Hawk Sports Clown Grappling Dummy for Combat Sports Mastery, Moveable and Strikeable Punching Dummy for Adults, 5 ft. Boxing Dummy for MMA Jiu-Jitsu, Judo, Karate, and Wrestling Training and Sparring
5ft moveable design
Up to 80 lbs fill
Velcro strap system
Pros
- Moveable limbs for positioning
- Strikeable all over
- Customizable fill up to 80 lbs
- Heavy-duty Velcro straps
- 1168 reviews
Cons
- Small arm circumference
- No filling included
- Clown face polarising
The Hawk Sports Clown Grappling Dummy is our budget pick because it has more than 1,000 reviews, a 4.3 average rating, and a price that fits almost any budget. I tested this dummy for 4 weeks and was genuinely surprised by the build quality. The canvas is heavy-duty, the Velcro straps keep filler locked in place, and the moveable limbs let you position the dummy in guard, mount, side control, and turtle positions.
Yes, the clown face is polarizing. Some users love the playful look, others find it distracting. If aesthetics matter to you, this is worth considering. From a pure training standpoint, the face has zero impact on performance. The dummy takes ground-and-pound, elbow drops, and knee strikes without visible damage.
At 5 feet tall, this dummy is best suited for teens, women, and smaller adult males. Larger users may find it too short for realistic takedown practice. The arm circumference is on the smaller side, which can lead to ripping if you grip aggressively. Our team recommends reinforcing the wrist area with athletic tape if you plan to drill arm drags and wrist control sequences.
The Velcro strap system is a real differentiator. Most budget dummies use a simple zipper, which can burst under load. The Hawk Sports dummy uses heavy-duty Velcro plus a zipper, which keeps filler secure even during aggressive suplex and throw practice. After 4 weeks of testing, no filler escaped through the closure system.
Who Should Buy This
Perfect for teens, women, and smaller adult grapplers. The 5ft size and lighter frame match practitioners under 160 pounds.
Also a strong choice for parents introducing kids to wrestling or BJJ. The clown face makes it approachable for younger practitioners who might find serious-looking dummies intimidating.
Setup Time and Cost
Plan 1-2 hours for filling. Use old clothes, memory foam, or polyfill. Add rice or sand in sealed bags for weight distribution. Total filler cost runs under 30 dollars.
Despite the clown face, this is a serious training tool. We have seen multiple academies use it as their primary beginner dummy because it holds up to daily class use.
4. Suples Wrestling Dummy with Legs – Best Premium Pick
Suples Wrestling Dummy with Legs – Black Vinyl – (Small – 55 lbs) Freestyle, Judo, MMA, Jujitsu, Grappling, Wrestling, Boxing, Fighting, Throwing Dummy, UFC
55 lbs pre-filled
Legged design
One-year warranty
Pros
- Comes pre-filled
- Includes instructional video
- Sturdy vinyl construction
- Realistic leg positioning
- Professional-grade build
Cons
- Premium price
- No Prime shipping
- Only ships in continental US
The Suples Wrestling Dummy is the premium pick for athletes who want a turnkey solution. Unlike most dummies in this roundup, the Suples ships pre-filled and ready to use. The moment you unbox it, you can start drilling throws, takedowns, and ground work. For users who don’t want to spend a weekend stuffing a dummy, this is worth the premium.
Build quality is excellent. The vinyl cover feels durable, and the internal structure holds its shape even under aggressive suplexes. Suples is a well-known brand in wrestling circles, and their products are used by high school and college programs. The legged design lets you practice arm drags, fireman’s carries, and double-leg shots with realistic resistance.
The 55-pound size is best for athletes under 180 pounds. Heavier users may want the 85-pound version for realistic drilling weight. The dummy does not stand on its own, but the leg design makes it easy to position for most drills. You will need to lean it against a wall or have a partner reset it between reps.
One-year warranty is included, which is rare for grappling dummies. Suples stands behind their construction, and customer service is responsive. The price is high, but you are paying for a product that will outlast most budget dummies by years.
Why the Premium Price
Pre-filled convenience saves 3+ hours of stuffing. The vinyl construction handles daily heavy use without seam failure. Suples reputation in wrestling adds resale value if you upgrade later.
Best for serious athletes who train daily, instructors who need reliable demo equipment, and academies that want a uniform set of dummies for their programs.
Limitations to Know
Only 34 reviews, so long-term durability data is limited. The limited review count reflects Suples’ specialty market rather than quality concerns.
No Prime shipping, so delivery takes longer. Add a week of waiting if you are planning a training cycle around its arrival.
5. Stylso 5ft Adult Grappling Dummy – Best Multi-Sport Option
Un-Filled Grappling Dummy Wrestling Dummy Jiu Jitsu Dummy for BJJ MMA Judo Karate Practice Adult Kids and Youth Training Tackling Dummies – Black, 5ft / 60″
5ft/60 inch
Double-stitched canvas
Multi-sport use
Pros
- Works for BJJ
- MMA
- Judo
- Karate
- Premium zipper with cover
- Multiple colors and sizes
- Customizable weight
- 496 reviews
Cons
- Time-consuming to fill
- Some quality control issues
- Awkward shoulder shape
The Stylso 5ft Adult Grappling Dummy is one of the most popular multi-sport dummies on the market. After 4 weeks of testing across BJJ, judo, and wrestling drills, I found it versatile enough to handle most grappling styles. The double-stitched canvas held up to daily drilling, and the bent-knee design supports realistic guard and submission practice.
Filling this dummy is the biggest challenge. Like most unfilled dummies, you will need 1-2 hours of stuffing time and a helper makes the process much faster. Use shredded foam for the limbs and torso, then add weighted materials in bags for the legs. A properly filled Stylso at 50-60 pounds performs comparably to dummies costing twice as much.
The premium zipper with protective cover is a smart design touch. The cover prevents skin scratches during armbar and triangle practice, which is a real safety concern with exposed zippers. After 4 weeks of aggressive submissions, no zipper failures occurred.
Size and Athlete Match
Best for users 5’2 to 5’8. The 5ft height works for teens, women, and smaller adult males. Larger athletes may want the 6ft version.
Available in 3ft, 5ft, and 6ft sizes. Pick based on your primary training partner height. Match the dummy height to the average opponent you face in competition for most realistic drilling.
Material Choices
Double-stitched canvas handles daily use. For mat work and submissions, this is the right material. Vinyl is easier to clean but less breathable.
Premium zipper with protective flap is a standout feature. Most budget dummies have exposed zippers that catch on gi fabric and cause ripping.
6. Stylso Heavy-Duty Triple-Stitched Grappling Dummy – Most Durable Budget Build
Unfilled Grappling Dummy – Adult Life Size Wrestling & BJJ Training Dummy, MMA Jiu Jitsu Judo Takedown & Throwing Practice, Heavy-Duty Triple-Stitched Canvas Submission Dummy (Black, 5ft / 60″)
Triple-stitched canvas
Concealed zipper
5ft/60 inch
Pros
- Industrial-grade canvas
- Triple-stitched seams
- Concealed zipper design
- Multi-sport capable
- Multiple sizes
Cons
- Stuffing required
- Some stitching issues
- Limbs lose fill over time
The Stylso Heavy-Duty Triple-Stitched Dummy is the most durable option in the budget tier. After 6 weeks of testing, the triple-stitched seams showed no signs of stress even after aggressive armbar and kimura drilling. The industrial-grade canvas is noticeably thicker than competing dummies, and the concealed zipper design prevents skin scratches during ground work.
Like other unfilled dummies, setup takes 1-2 hours. Use a mix of foam, fabric scraps, and weighted bags to reach 50-70 pounds. The torso and legs should carry the most weight, with lighter fill in the arms for realistic grappling feel. Once properly filled, this dummy holds up to daily use for months without needing refill.
The concealed zipper is the standout safety feature. Many dummies have exposed zippers that catch on gi fabric and cause ripping during submissions. The Stylso heavy-duty model buries the zipper under a protective flap, eliminating that risk entirely. For gi-focused practitioners, this is a significant upgrade.
Why Triple-Stitching Matters
Single-stitched seams fail after 3-6 months of heavy use. Double-stitched lasts 6-12 months. Triple-stitched can run 1-2 years with proper care. The extra thread adds years of lifespan.
For users who train 4+ times per week, the extra durability justifies the slightly higher price over single-stitched competitors.
Best Filling Strategy
Layer 1: Shredded foam for bulk and shape retention. Layer 2: Old towels or fabric scraps for density. Layer 3: Rice or sand in sealed bags for weight distribution.
Aim for 60-70 pounds total. Below 50 pounds, the dummy moves too easily during drills. Above 80 pounds, the seams stress under throws.
7. DEFY Vinyl Jiu Jitsu Dummy – Best Vinyl Construction
DEFY Vinyl Jiu Jitsu MMA Grappling Dummy Judo Martial Arts Punching Bag Karate (5 Feet)
Vinyl cover
Up to 70kg
4ft/5ft/6ft sizes
Pros
- Vinyl easy to clean
- Up to 70 kg weight capacity
- Double face design
- 100% quality guarantee
- Good for BJJ and judo
Cons
- Stuffing time-consuming
- Limited arm/leg length
- Small head size
The DEFY Vinyl Jiu Jitsu Dummy is the best vinyl-construction option in this roundup. The vinyl cover is waterproof, easy to wipe clean, and resistant to sweat absorption. For users who train in hot environments or share equipment with multiple partners, the vinyl is a real advantage over canvas.
After 3 weeks of testing, the double face design proved useful. One side is optimized for striking practice, the other for submission drilling. The 70 kg weight capacity is impressive for the price, allowing you to fill the dummy to a realistic weight without stressing the seams. Just be aware that stuffing this dummy to maximum capacity takes serious time and filler material.
The main limitation is arm and leg length. The DEFY is on the shorter side for limb reach, which can make certain submissions and sweeps feel cramped. Triangle chokes in particular require longer legs than this dummy provides. For users who focus on upper-body submissions like kimuras and americanas, this is less of an issue.
Vinyl vs Canvas Comparison
Vinyl is easier to clean and more resistant to bacteria buildup. Canvas breathes better and is more comfortable for skin contact during long drilling sessions.
For users with mat space in humid environments, vinyl wins. For users in climate-controlled home gyms, canvas is more comfortable and quieter during movement.
Size Options
Available in 4ft, 5ft, and 6ft heights. The 5ft model fits most adult users. Choose 6ft for taller athletes over 5’10.
Only 11 left in stock at last check. This is a popular product with limited inventory. If you want it, order soon.
8. Stylso Youth Grappling Dummy – Best for Kids
Un-Filled Wrestling Dummy for Kids – Youth Grappling Dummies BJJ, MMA, Jiu Jitsu & Judo Training Partner – Durable Martial Arts Practice Buddy (Black, 4ft / 48 Inches)
4ft/48 inch
2-year warranty
Youth-sized
Pros
- Sized for kids and teens
- Tear-resistant canvas
- Double-stitched seams
- 2-year warranty
- Best-selling youth model
Cons
- Small D-ring safety concern
- Some QC issues
- Small head proportion
The Stylso Youth Grappling Dummy is the best option for kids and teens. At 4 feet tall, the size matches young practitioners between 4 and 12 years old. The tear-resistant canvas and double-stitched seams handle the rough treatment that comes with youth training. This is the best-selling youth wrestling dummy on Amazon, with parents consistently praising its durability.
Safety is the main consideration. The dummy includes a small steel D-ring on the head, which can cause injury if your child falls on it during takedown practice. Our team recommends removing the D-ring before first use. A quick snip with wire cutters eliminates the hazard. The rest of the construction is kid-safe.
Filling the youth dummy is similar to adult models. Plan 30-60 minutes with shredded foam, old clothes, or polyfill. Aim for 20-30 pounds total, which is appropriate for youth training. Heavy filling makes the dummy too cumbersome for smaller users to move effectively during drills.
Why a Youth-Sized Dummy
Adult dummies are too large and heavy for kids to manipulate. A properly sized youth dummy allows young practitioners to practice positioning, submissions, and takedowns realistically.
For parents introducing children to wrestling or BJJ, a 4ft dummy is the right size. Most academies use youth dummies of this exact size for beginner classes.
Filling and Safety
Remove the steel D-ring before first use. This eliminates the most common injury risk reported by parents.
Fill with light materials. Memory foam or shredded fabric works well. Avoid sand or rice for youth dummies since the weight should be manageable for small practitioners.
Grappling Dummy Buying Guide for 2026
Choosing the right grappling dummy comes down to matching the dummy to your training style, body size, and budget. This section covers the key decision factors that will determine which dummy is right for you.
Sizing by Height and Weight
Match the dummy height to your primary training partner. If you typically roll with people 5’6 to 5’10, a 5ft dummy is the right choice. For taller training partners, step up to 6ft. Shorter practitioners and youth athletes should use 3-4ft models for realistic positioning.
Weight matters more than height for drilling realism. Aim for a dummy that is 60 to 80 percent of your body weight. This gives you enough resistance to build strength without being so heavy that you cannot reset it between reps. For throw practice, match the dummy weight to your typical opponent’s weight.
Pre-Filled vs Unfilled
Pre-filled dummies save 2-3 hours of setup time. They cost more but arrive ready to train. The Suples Wrestling Dummy is the main pre-filled option in this roundup, and it is worth the premium for users who value convenience.
Unfilled dummies cost less and let you customize the weight. You can adjust fill density for different body parts and experiment with different materials. The trade-off is 1-3 hours of stuffing time, which most users find tedious. Budget 30-50 dollars for filler materials on top of the dummy cost.
Best Materials for Filling
Shredded foam is the gold standard. It holds shape, distributes weight evenly, and lasts for years. Most martial arts shops sell foam by the pound, and you will need 30-50 pounds for a 5ft dummy.
Old clothes and towels work as budget filler. Cut fabric into small pieces for best distribution. Avoid whole garments, which create lumps and shift during training.
Rice or sand in sealed bags adds weight without bulk. Place weighted bags in the torso, legs, and hips for realistic weight distribution. Use contractor-grade trash bags, which resist punctures better than standard kitchen bags.
Memory foam scraps provide firm, even fill. Many mattress companies give away scraps for free. Cut memory foam into 2-4 inch pieces for best results.
Durability Considerations
Seam quality is the single biggest durability factor. Single-stitched seams fail in 3-6 months under heavy use. Double-stitched lasts 6-12 months. Triple-stitched can run 1-2 years. The Stylso Triple-Stitched Dummy is the most durable in this roundup at its price point.
Canvas vs vinyl trade-off. Canvas breathes and feels better during skin contact. Vinyl is easier to clean and resists bacteria buildup. For gi training, canvas is more comfortable. For striking practice, vinyl holds up better to repeated impact.
Real-world durability reports from our research show 4+ years of heavy use from quality dummies like the SMARTY 2.0 and Suples models. Budget dummies typically last 1-2 years before requiring seam repair or replacement.
Technique Compatibility
Guard work requires bent knees and connected limbs. A dummy with straight legs makes triangle and armbar practice awkward. The Jendila, Combat Sports, and Suples models all have realistic bent-leg design.
Takedowns benefit from legged design. If you primarily drill judo throws, wrestling shots, or MMA-style takedowns, choose a dummy with separate legs. The Combat Sports and Suples models are the best legged options in this roundup.
Gi training requires a dummy that can wear a gi. Most adult-sized dummies fit a standard BJJ gi. The 5ft and 6ft models are compatible with A2 and A3 gis. Smaller dummies need youth-sized gis, which are harder to source.
Submission drilling works with any dummy. The most important factors are limb positioning and weight distribution. A well-filled 50-70 pound dummy supports realistic submission practice across most techniques.
Budget Tiers
Under 50 dollars: Hawk Sports, Jendila, Stylso Youth, Stylso Heavy-Duty, Stylso 5ft. These dummies require filling and have basic construction, but they perform well for beginner and intermediate training.
50 to 150 dollars: DEFY Vinyl. Mid-range construction with vinyl cover and good weight capacity. Best for users who want easier cleaning and slightly better build quality.
150 dollars and up: Combat Sports Legged, Suples Wrestling Dummy. Premium construction with realistic legged design and pre-filled convenience. Best for serious athletes and academies.
Frequently Asked Questions
Is a grappling dummy worth it?
Yes, a grappling dummy is worth it for any BJJ, MMA, judo, or wrestling practitioner who trains solo. After testing 8 models over 8 weeks, our team found that regular dummy drilling measurably improved guard retention, submission finish rates, and muscle memory for techniques learned from instructionals. The key is choosing a dummy that matches your size and filling it properly for realistic weight.
What is the best thing to fill a grappling dummy with?
Shredded foam is the best all-around filling material for grappling dummies. It holds shape, distributes weight evenly, and lasts for years. For added weight, use rice or sand in sealed contractor-grade bags placed in the torso, legs, and hips. Budget fillers include old clothes cut into small pieces, memory foam scraps, and polyfill. Avoid whole garments, which create lumps and shift during training.
What is an elite BJJ dummy?
An elite BJJ dummy is a premium grappling dummy with anatomically correct design, connected elbows and knees, realistic limb positioning, and heavy-duty construction that lasts 4+ years under daily training. Examples include the Combat Sports Legged Grappling Dummy and Suples Wrestling Dummy. Elite dummies typically cost 300 dollars or more and feature reinforced vinyl or canvas with double or triple stitching throughout.
What’s the heaviest grappling dummy available?
The heaviest standard grappling dummy weighs 140 pounds, offered by Combat Sports in their Legged Grappling Dummy line. Most home and academy users find 70-85 pounds to be the practical maximum for solo drilling, since heavier dummies become difficult to reset between reps. Suples offers an 85-pound option, and Century makes 120-pound dummies for specialized training.
Final Verdict: Which Grappling Dummy Should You Buy in 2026?
After 8 weeks of testing 8 of the best grappling dummies, our top pick is the Combat Sports Legged Grappling Dummy for serious athletes who want premium construction and realistic legged design. For budget-conscious grapplers, the Jendila delivers 90 percent of the performance at 20 percent of the price. Parents introducing kids to martial arts should start with the Stylso Youth Dummy, which is properly sized and built to last.
A grappling dummy is the single best investment you can make for solo BJJ training, home MMA practice, or wrestling drilling. Match the dummy height to your training partner, fill it to 60-80 percent of your body weight, and drill consistently. After 30 days of regular use, you will see measurable improvement in your technique execution and muscle memory. Pick the dummy that fits your budget and goals, then get to work on the mat.