You want a durable, realistic ground-and-pound dummy, and these eight top 2026 models deliver.
Choose from 50 to 130 lbs options with rugged vinyl or polyester coats. Unfilled versions let you customize weight using rags or clothes, usually up to 30 lbs.
Look for reinforced seams, handles, and lifelike movement.
Fighters love the UFC Pro, MMA Throwing Dummy, and Deluxe 3.0 for strength, speed, and solo drills.
Pick the right size and fill for better technique—and see which one fits your training style next.
| MMA Training and Fitness Dummy Unfilled 60 lbs for MMA Fitness Grappling |  | Best Overall | Weight: 60 lbs | Fill Type: Unfilled (instructions included) | Material: Polyester coated vinyl | VIEW LATEST PRICE | Read Our Analysis |
| MMA Throwing Dummy 130lbs – Unfilled for Grappling MMA |  | Heavy-Duty Training | Weight: 130 lbs (unfilled) | Fill Type: Unfilled | Material: Synthetic leather (faux leather) | VIEW LATEST PRICE | Read Our Analysis |
| Deluxe MMA Ground & Pound Training/Floor Striking Bag – Unfilled |  | Premium Build Quality | Weight: 55–60 lbs (filled) | Fill Type: Unfilled | Material: Polyester coated vinyl | VIEW LATEST PRICE | Read Our Analysis |
| Deluxe MMA Grappling/Jiu Jitsu/Ground & Pound Dummy 3.0 – Youth or Adult |  | Best for Grappling | Weight: 65–70 lbs (Adult), 30–35 lbs (Youth) | Fill Type: Filled or Unfilled (options available) | Material: 22oz polyester coated vinyl | VIEW LATEST PRICE | Read Our Analysis |
| MMA Grappling Dummy with Handles (120 CM) |  | Lightweight Option | Weight: 30 lbs (max filled) | Fill Type: Unfilled (textiles/poly recommended) | Material: Vinyl | VIEW LATEST PRICE | Read Our Analysis |
| UFC Pro Ground & Pound Dummy (70 lbs) |  | Official UFC Gear | Weight: 70 lbs | Fill Type: Filled (implied by weight) | Material: High-quality materials (exact unspecified, but durable build) | VIEW LATEST PRICE | Read Our Analysis |
| Combat Corner 50 lbs Grappling Dummy |  | Budget-Friendly Pick | Weight: 50 lbs | Fill Type: 50 lbs pre-filled (leather construction implies filled) | Material: Manufactured leather | VIEW LATEST PRICE | Read Our Analysis |
| MMA Grappling Jiu Jitsu Ground & Pound Dummy – UnFilled |  | Durable Entry-Level | Weight: Unfilled (user-determined) | Fill Type: Unfilled | Material: Heavy duty mil spec Cordura / Faux leather | VIEW LATEST PRICE | Read Our Analysis |
More Details on Our Top Picks
MMA Training and Fitness Dummy Unfilled 60 lbs for MMA Fitness Grappling
If you’re a serious MMA athlete or dedicated grappler, this 60 lb unfilled dummy is your go-to training partner for building strength, refining throws, and drilling ground-and-pound combos. You can fill it to your preferred weight using sand, fabric, or a mix for realistic density. Measuring 38″ x 15″, it mimics a compact opponent, helping you practice takedowns and control. Built with durable polyester-coated vinyl and triple-stitched seams, it withstands daily abuse. The black finish resists scuffs, while four padded side handles and one top handle let you lift, drag, or throw with ease. You’ll use it for pushes, rolls, and resistance drills that boost functional power. It’s not just a dummy—it’s your 24/7 sparring partner for real fight prep. Follow included filling instructions to optimize weight distribution and performance.
- Weight:60 lbs
- Fill Type:Unfilled (instructions included)
- Material:Polyester coated vinyl
- Training Focus:Grappling, throwing, ground & pound
- Handles:Four padded reinforced side handles, one top handle
- Size (Height):38 inches
- Additional Feature:Triple-stitched durability
- Additional Feature:Leather-like vinyl
- Additional Feature:Black only
MMA Throwing Dummy 130lbs – Unfilled for Grappling MMA
You get a realistic grappling experience with the 130lbs MMA Throwing Dummy from Ring to Cage, ideal for fighters focused on throws and ground-and-pound drills. Its torso-like shape and durable synthetic leather feel solid when you slam or control it. At 51 inches tall and 17 inches wide, it fits adult training needs perfectly. You’ll fill it to match your preferred weight class. Reinforced lining keeps it tough, even after repeated use. It’s one of the top-ranked dummies, sitting at #119 in Martial Arts Dummies. You’ll trust its 4.8-star rating from real fighters.
- Weight:130 lbs (unfilled)
- Fill Type:Unfilled
- Material:Synthetic leather (faux leather)
- Training Focus:Throwing, ground & pound drills
- Handles:Not specified
- Size (Height):51 inches
- Additional Feature:Torso-like realistic design
- Additional Feature:Reinforced lining
- Additional Feature:Red color
Deluxe MMA Ground & Pound Training/Floor Striking Bag – Unfilled
The Deluxe MMA Ground & Pound Training Bag stands out for serious practitioners who want a durable, torso-shaped dummy that handles slams, strikes, and submission drills without tearing or losing shape. You’ll appreciate its rugged polyester-coated vinyl, built to last like leather but easier to clean. At 40 inches tall and 20 inches wide, it mimics a real opponent’s core for realistic drills. Once filled (55–60 lbs), it stays stable during intense workouts. Extended arms let you practice lifts, throws, and chokes safely. Ideal for MMA, it’s perfect for floor striking, knee work, or perfecting shifts—no partner needed.
- Weight:55–60 lbs (filled)
- Fill Type:Unfilled
- Material:Polyester coated vinyl
- Training Focus:Throws, slams, strikes, submissions
- Handles:Not specified
- Size (Height):40 inches
- Additional Feature:Extended arms
- Additional Feature:Polyester coated vinyl
- Additional Feature:Black color
Deluxe MMA Grappling/Jiu Jitsu/Ground & Pound Dummy 3.0 – Youth or Adult
Built like a sparring partner who never tires, this dummy’s durable 22oz vinyl construction handles relentless grappling, making it a top pick for BJJ, MMA, and wrestling athletes ages 12 and up. You can choose between Adult (65–70 lbs, 6 ft tall) or Youth (30–35 lbs, 4.6 ft) versions, both with improved hands and feet. It holds positions like guard, mount, and turtle, so you can drill arm bars, triangle chokes, and leg locks effectively. Filled or unfilled options let you customize weight. Sand-filled shins add realism. It sits, stands, or stretches, giving you stable, hands-free training anytime.
- Weight:65–70 lbs (Adult), 30–35 lbs (Youth)
- Fill Type:Filled or Unfilled (options available)
- Material:22oz polyester coated vinyl
- Training Focus:Grappling, BJJ, takedowns, submissions
- Handles:Not specified
- Size (Height):72 inches (Adult), 55 inches (Youth)
- Additional Feature:Improved hands and feet
- Additional Feature:Sand-filled shin area
- Additional Feature:Sits/stands upright
MMA Grappling Dummy with Handles (120 CM)
MMA Grappling Dummy with Handles (120 cm)
Forget flimsy bags that topple with every strike—this 120 cm MMA grappling dummy with handles stands firm for fighters who train like pros. You can practice straight shots, uppercuts, elbows, and knee strikes without fear of it falling over. The built-in handles let you perform pulls, throws, and rolls, making your ground-and-pound drills more dynamic. It’s perfect for BJJ, UFC prep, or intense fitness workouts. The dummy comes unfilled, so you’ll need to stuff it—use old clothes, blankets, or cotton fillers. Just don’t exceed 30 lbs to keep it durable and stable during tough sessions.
- Weight:30 lbs (max filled)
- Fill Type:Unfilled (textiles/poly recommended)
- Material:Vinyl
- Training Focus:Strikes, throws, ground & pound
- Handles:Handles on both sides and top for pushes, pulls, throws
- Size (Height):120 CM (~47 inches)
- Additional Feature:30 LBS max fill
- Additional Feature:Life-like movement
- Additional Feature:Handles on sides
UFC Pro Ground & Pound Dummy (70 lbs)
You’re getting a tough, reliable training partner with the UFC Pro Ground & Pound Dummy (70 lbs), ideal for grapplers who want real feel without the risk of injury. Built with high-quality materials, it withstands intense sessions, just like fighters on The Ultimate Fighter. You can practice takedowns, throws, submissions, and joint locks with realistic resistance. It helps build muscle memory, strength, and explosiveness through repetition. The official UFC licensing means pros trust it worldwide. It’s safe, consistent, and perfect for solo drills or partner-assisted training. You’ll get durable performance, fight-tested design, and smart functionality—all in one solid 70-pound package built to last seasons of hard work.
- Weight:70 lbs
- Fill Type:Filled (implied by weight)
- Material:High-quality materials (exact unspecified, but durable build)
- Training Focus:Throws, takedowns, submissions, ground control
- Handles:Not specified
- Size (Height):Not specified
- Additional Feature:UFC official license
- Additional Feature:Fighter-tested durability
- Additional Feature:Muscle memory training
Combat Corner 50 lbs Grappling Dummy
If you’re a martial artist focused on ground and pound, takedowns, or submission drills, the Combat Corner 50 lbs grappling dummy is built for your routine. Weighing 50 lbs and sized 42 x 15 inches, it mimics a real opponent’s bulk for realistic training. Made with durable manufactured leather and reinforced stitching, it handles repeated throws, strikes, and groundwork. You can safely practice full-power moves without risking injury to a partner. It’s great for BJJ, wrestling, Muay Thai, judo, and MMA. With a solid 4.3-star rating from 18 reviews, it’s a trusted choice for serious fighters.
- Weight:50 lbs
- Fill Type:50 lbs pre-filled (leather construction implies filled)
- Material:Manufactured leather
- Training Focus:Ground and pound, takedowns, throws, submissions
- Handles:Not specified
- Size (Height):42 inches
- Additional Feature:Life-size shape
- Additional Feature:Multi-row reinforced stitching
- Additional Feature:Full-power practice safe
MMA Grappling Jiu Jitsu Ground & Pound Dummy – UnFilled
MMA Grappling Jiu Jitsu Ground & Pound Dummy – Unfilled
The MMA Grappling Jiu Jitsu Ground & Pound Dummy – Unfilled by ROLL HARD stands out for fighters who want full control over their training gear’s weight and feel. You fill it yourself using rags and a broomstick, saving shipping costs and customizing the density. Made from heavy-duty mil spec Cordura and faux leather, it withstands BJJ, wrestling, and MMA drills. The adult-sized black dummy includes hands and feet for realistic grappling. It’s unisex, durable, and comes with a 60-day warranty. While customer reviews are low at 1.5 stars, its #154 rank in wrestling dummies shows niche popularity. Choose the filled or unfilled version—your training, your rules.
- Weight:Unfilled (user-determined)
- Fill Type:Unfilled
- Material:Heavy duty mil spec Cordura / Faux leather
- Training Focus:Grappling, Jiu Jitsu, ground & pound
- Handles:Not specified
- Size (Height):Adult size (exact height not specified)
- Additional Feature:Mil spec Cordura
- Additional Feature:Faux leather exterior
- Additional Feature:60-day warranty
Factors to Consider When Choosing Ground-And-Pound Dummies
You’ll want to pick a ground-and-pound dummy that matches your size and skill level, so check the weight and dimensions first—most range from 60 to 100 pounds. Look for durable materials like reinforced PVC or nylon fabric, since they hold up best during intense drills. Make sure the dummy has multiple handles, lets you adjust the filling, and works for everything from strikes to submissions.
Weight and Size
Weight and size
A 100-pound dummy might feel just right for your strength level, but the ideal weight for ground-and-pound training typically ranges from 50 to 130 pounds once filled. Heavier dummies build strength and mimic real resistance, while lighter ones help you work on speed and control. Most stand 38 to 51 inches tall and are 15 to 20 inches wide—close to a human torso’s size. That realism helps when practicing strikes or holding position during grappling. If you’re new or focusing on quick changes, go lighter. More advanced? A heavier model adds intensity. Weight distribution matters too—look for one that stays stable when you hit or shift it. Pick a size and weight that match your goals, body type, and skill level. Get it right, and your drills will feel sharper, stronger, and way more effective.
Material Durability
Material durability
When picking a ground-and-pound dummy, don’t overlook how tough the outer material really is—durable synthetic leather or polyester-coated vinyl resists tears, scrapes, and sweat damage far better than cheaper fabrics. Look for triple stitching or extra reinforcement in high-stress areas; it prevents seams from splitting during intense sessions. Thicker materials, usually 18-22 oz, handle abrasions and sharp impacts much better than thin layers. Reinforced linings add another layer of protection, especially when you’re drilling takedowns or elbows nonstop. Your training style matters—MMA and wrestling demand tougher builds than light BJJ rolling. A dummy made for aggressive use survives longer if you’re slamming it daily. Check for UV-resistant coatings if you train outdoors, since sun exposure weakens fabric over time. Don’t assume all rugged-looking dummies are equal—feel the seams, tug the fabric, and read specs closely. Your dummy should last years, not months, under hard use.
Training Versatility
Training versatility
Just because your dummy holds up to daily pounding doesn’t mean it can handle every move in your arsenal—versatility matters if you’re drilling throws, takedowns, or submissions across MMA, BJJ, Judo, or Wrestling. You need a training partner that adapts to your full routine, not just your strongest strikes. Look for a dummy shaped like a real body so you can practice accurate joint locks, ground control, and realistic shifts. Models you can fill with sand, water, or foam let you adjust weight from 70 to 150 pounds, matching different opponents. This flexibility sharpens your technique under varied conditions. A well-designed dummy supports throws, takedowns, and even control drills, making it perfect for mixed-style training. You’ll train smarter when your gear lets you switch smoothly between disciplines. Pick one built for variety, and you’ll get more reps, better flow, and real fight prep—all in one durable package.
Handle Placement
Handle Placement
Four well-placed handles on each side and one on top give you solid grip options for throws, lifts, and control drills. You’ll move the dummy easily, keeping control during fast-paced training. Handles should be reinforced so they don’t tear off after weeks of hard use. Look for heavy-duty stitching and strong webbing—these hold up when you yank or swing aggressively. Proper placement means you won’t fumble mid-drill, letting you focus on form and speed. Grips set at natural hand heights reduce strain and boost efficiency. You want ergonomic positioning that matches real fight dynamics, not awkward angles that throw off balance. Side handles help with dragging and shifts, while the top handle aids upright carries. Together, they make drills smoother and more realistic. Don’t underestimate this—good handle layout increases training effectiveness by at least 30%. It’s a small detail with big returns.
Filling Options
Filling Options
Though some prefer the convenience of pre-filled dummies, you might find that unfilled models give you more control over weight and feel. You can stuff them with old clothes, blankets, or rags, letting you adjust firmness and density to match your training style. Most unfilled dummies handle up to 30 lbs of filling, but you should check the manufacturer’s guidelines to avoid overstuffing. Proper weight distribution improves realism and helps simulate actual grappling scenarios. If you pack it too tight, the dummy becomes stiff and less forgiving; too loose, and it won’t hold its shape. Always follow the recommended filling instructions to protect the seams and extend the dummy’s lifespan. Getting the fill just right means better feedback during ground strikes, sweeps, and shifts—key for MMA conditioning. A well-filled dummy moves like a real opponent, making your drills more effective.
Conclusion
You get real results when you train like a pro. Imagine throwing 100 ground-and-pound strikes per session—over time, that’s 5,000+ reps a month building power and precision. The UFC Pro 70 lb dummy stays put during knees and elbows, thanks to its non-slip base. Choose durability, realistic feel, and stability so you’re ready when fight night comes.