Hung up a 100lbs heavy bag in my basement
Used a rafter mount, heavy bag spring and a dog cable tie out (I think that's what they're called).
No noise except for the 'thud' when I hit the bag. *correction: The spring absorbs most of the shock. It does shake the floor a bit, but it seems to be only along the rafters where the heavy bag hanger is attached.
Did something along the lines of 5 right kicks, 5 left kicks and repeat.
- ~45 minutes