Abstract: A free-standing punching bag support device that includes a base and at least two telescoping sections, one of which is designed to be raised and lowered in relation to the other section in order to change the height of a punching bag which is attached to an upper support frame that is in turn attached to one of the telescoping sections. The apparatus additionally includes a rack and pinion gear system for adjusting the height of the punching bag and a spring loaded locking gear designed to hold the punching bag at the desired adjusted height. A pressure cylinder is disposed between the base and the movable telescoping support member and acts to quickly raise the height of the punching bag, but deliberately slows the downward movement for both enhanced safety and controlability. In other embodiments, the pinion gear may be turned either by a hand crank or an electric motor.