Introduction to Grappling Dummy Filling
A grappling dummy is one of the most useful tools for martial arts training. Whether you practice Brazilian Jiu-Jitsu (BJJ), Judo, Wrestling, or MMA, a well-filled dummy simulates a real opponent, helping you refine submissions, throws, and ground control. But the question most beginners ask is: How do I fill a grappling dummy correctly?
The answer depends on your training goals, age group, and filling material. In this guide, we’ll break down the best filling options, step-by-step instructions, and expert tips for both adults and kids.
Why Filling Matters in Grappling Training
Filling a grappling dummy isn’t just about stuffing it until it looks full. The right filling method impacts weight, durability, and training effectiveness.
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A heavier dummy is more realistic for adults and advanced practitioners.
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A lighter dummy is safer and more manageable for kids or beginners.
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Using different materials can change flexibility, shape, and movement.
Simply put, the way you fill your grappling dummy determines how useful it will be during practice.
Different Types of Grappling Dummy Fillings
There are several ways to fill your grappling dummy, and each has its own advantages. Let’s explore the most common options.
Using Old Clothes and Blankets
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Best for: Adults who want a heavy and realistic dummy.
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Pros: Cheap, readily available, adds good weight.
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Cons: Can become too heavy if overstuffed.
Old jeans, sweatshirts, and blankets are perfect for giving your dummy a solid structure.
Shredded Rags or Towels
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Best for: Balanced weight with durability.
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Pros: Densely packed, durable for throws and submissions.
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Cons: Time-consuming to prepare shredded material.
This method works well for practitioners who want a dummy that feels close to a real opponent.
Polyfill (Fiber Filling)
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Best for: Arms, feet, and head.
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Pros: Lightweight, soft, provides flexibility.
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Cons: Too light for filling the entire body.
Polyfill is ideal for sections that need mobility, such as the limbs and head. It makes the dummy safer and more comfortable to grapple with.
Sand Filling (Not Recommended for Beginners)
Some people add sandbags to the torso for extra weight. However, this can make the dummy extremely heavy and difficult to move, especially for kids. It’s not ideal unless you want a very advanced training partner.
How to Adjust Dummy Weight for Different Age Groups
Filling a Grappling Dummy for Adults
For adults, you want the dummy to feel closer to the weight of a real opponent.
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Use a base filling of old clothes, blankets, or shredded rags.
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Add polyfill to arms and head for flexibility.
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If you want more weight, add rolled-up towels or tightly packed fabric.
Filling a Grappling Dummy for Kids
For children, weight control is key. A dummy that’s too heavy can discourage training.
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Use a mixture of polyfill and some old clothes.
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Keep the body lighter but ensure structure is maintained.
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Avoid sand or heavy fabrics.
This way, the dummy stays easy to handle yet functional.
Step-by-Step Guide: How to Fill a Grappling Dummy
Step 1 – Gather Your Materials
You’ll need:
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Old clothes, blankets, or shredded rags
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Polyfill for limbs and head
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Scissors (for cutting fabric)
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Optional: lightweight sandbags for advanced weight
Step 2 – Start with the Arms and Legs
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Fill the arms and legs with polyfill first.
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This makes them flexible and easier to grip.
Step 3 – Fill the Head Properly
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Always use polyfill in the head area.
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Keeps it lightweight and prevents awkward stiffness.
Step 4 – Pack the Body with Clothes or Rags
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Stuff the torso with old clothes or shredded fabric.
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Make sure to compress them evenly for stability.
Step 5 – Test, Adjust, and Zip Up
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Zip the dummy halfway and test its weight.
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Add or remove filling until it suits your needs.
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Once satisfied, zip it up fully and secure it.
Pro Tips for Effective Filling
Layering Your Fillings
Combine heavy and light materials. Example: use old clothes in the torso, polyfill in the arms and head.
Compacting for Realism
Press down and compact as you fill. This prevents loose spots and gives a realistic feel.
Balancing Flexibility and Weight
A dummy that’s too stiff won’t move realistically. Always mix soft polyfill with heavier clothes for balance.
Common Mistakes to Avoid When Filling a Grappling Dummy
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Overstuffing (makes it too stiff)
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Using only polyfill (too light for serious training)
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Filling unevenly (creates lumpy structure)
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Making it too heavy for kids
Maintaining and Refilling Your Grappling Dummy
Over time, the dummy might lose shape or compress. To maintain it:
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Open and refill every 6–12 months.
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Replace worn-out rags or clothes.
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Wash or air out fabrics before stuffing to avoid odor.
FAQs About Filling a Grappling Dummy
1. What’s the best filling material for a grappling dummy?
A mix of old clothes for weight and polyfill for flexibility works best.
2. Can I fill a grappling dummy entirely with polyfill?
Yes, but it will be very light and best suited for kids. Adults should mix in clothes or rags.
3. How heavy should a grappling dummy be?
For adults, aim for 40–70 lbs, depending on your strength. For kids, 15–30 lbs is ideal.
4. Can I add sand to my grappling dummy?
Yes, but only in small sandbags placed in the torso. Avoid filling the entire dummy with sand—it’ll be too heavy and stiff.
5. How often should I refill my grappling dummy?
Every 6–12 months or whenever it loses shape.
6. Can I wash a filled grappling dummy?
No, you’ll need to remove the filling before washing the dummy cover.
Conclusion
Learning how to fill a grappling dummy is essential for getting the best out of your martial arts training. By choosing the right filling method, you can adjust the dummy’s weight and flexibility to suit adults or kids.
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Adults: Use old clothes, rags, or blankets for weight.
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Kids: Use a lighter mix of polyfill and clothes.
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Limbs & head: Always fill with polyfill for flexibility.
With the right filling technique, your dummy becomes a realistic and reliable training partner, helping you sharpen techniques and build confidence on the mat.
👉 If you’re ready to buy a grappling dummy, make sure you choose one with a durable cover that can withstand long-term use. For more details on BJJ and MMA training gear, check out our collections of Grappling Dummies.
