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Mental Midget
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A bigger bag will not move as quickly, and requires more strength to keep it going for your interval training. The smaller bags move faster and provide a smaller target for more accuracy.
If you want to work your shoulders more, go with a larger bag, if you want to focus on speed and precision, go with the smaller bags. I usually use a medium sizebag, or a small. 6X9 should be good for you.
 
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