Abstract: An integrated wing-shaped heavy bag is illustrated and described. The heavy bag comprises an elongated body having a hollow receiving space and at least one integrated punching/striking wing disposed at a lateral perimeter. A unitary casing facilitates integration of the wing with the elongated body through continuously transitioned adjoining edges and/or strengthening contours. A wing insert is disposed in and substantially fills a wing cavity of the heavy bag. The wing insert is secured internally to the unitary casing by a fastener which minimizes shifting of the wing insert with respect to the wing cavity and the unitary casing.