Ask any professional boxer what they think about a speed bag and every last one of them will tell you that it is irreplaceable. If you are just working out to get nicely shaped, toned and fit arms, then training with a speed bag is essential.
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In addition to making your arm muscles stronger, speed bag will help you improve your reflexes, hand-eye coordination, arm endurance as well as strength, and it will serve as an excellent cardiovascular workout.
When you think about it, it’s not that strange the speed bag became essential when in boxing training. Punching a speed bag fast won’t be enough, though.
You need to train and get a sense of rhythm when training with a speed bag so if you don’t succeed at first try, do not give up. If you’re trying to learn more, then you are at a right place.
In this article, we will talk about everything there is to know about training with a speed bag and how to properly use it.
Table of Content
Why Use A Speed Bag?
Think about any training montage in any fighting movie and you will hear crystal clear sound of a speed bag getting punched. You know what, forget about the movies. If you have ever visited a gym, then you definitely know a speed bag’s sound from there.
Every boxer that cares about his skill and technique knows that punching a speed bag is not something you can skip or avoid. Every boxing champion has implemented speed bag in training which makes it a great indicator just how much important a speed bag is.
Many people think that training with speed bag will just help you get faster and have a better hand-eye coordination and that is wrong. There are much more benefits to training with a speed bag.
If you train with it correctly, it can help you perfect elements of your boxing style that other pieces of training equipment can’t. Speed bag will help you get a sense of rhythm which will lead to better-timed reactions.
Another great benefit of training with a speed bag is that your shoulder muscles will become much stronger and you will always be aware in which position your hands are in.
It will encourage you to always keep your hands up and protecting your chin from opponents punches.
This is the most important part. You need to set up your speed bag correctly if you wish to achieve the full potential of a speed bag training. When setting it up, you need to position it so that the midpoint of a speed bag is at the same level as your eyes.
If you position it too low, you will have a hard time ducking down below the board or a drum, and if you position it too high, you won’t be able to reach it properly. If you are training with poorly set up speed bag, your technique will be bad, and you won’t improve your skill at all. If you train with an improper technique, you will do more harm than good to your fighting style.
Tips To Hit A Speed Bag: How To Do It?
Now comes the part where we will talk about how to hit a speed bag fast. The most vital thing is to remember to keep your elbows up. This will allow you to efficiently punch the bag. If you keep your elbows low, it will throw you off the timing because you will have to throw your punches further.
Always face the bag straight on when hitting it. If you hit it in the middle of the belly, it will bounce f your fist and back off the board back in your direction. Once you achieve that and get a feel of it, with regular training, you will be able to hit that speed bag with your eyes closed. The best way to improve your technique is to experiment with the bag and to get a sense of rhythm.
Speed Bag Tricks
Keep your hands opened
Don’t hit the bag with a closed fist or with your knuckles. At least don’t if you are a beginner. Hitting a speed bag wit opened hands has proven much easier and more useful for beginners. If you hit a speed bag with your knuckles, you will probably hit it too hard or too fast. Hitting a bag with your fingers will help you get a better feeling, and you will be able to control your pace much better.
Hands need to be close to the bag
We have talked about this when we were saying that you should always keep your elbows up. Holding your hands close to the bag will allow you to punch a bag without reaching for it. When you punch a bag with one of your hands, the other hand needs to be right under the bag, waiting to strike.
Move your hands in small circles
Do not move your hands forward and back when punching a speed bag. Instead, move your hands in small circles. This will allow you to get a sense of rhythm.
Keep in mind that this is not a match. You don’t need to position your feet the way you position them during a fight. Keep your feet at the same distance from the bag. Try different distances, and you will find out which distance if perfect for you.
Training with a speed bag is one of the most important training elements in any training regime. If you master the art of punching a speed bag, you will be able to throw much faster and precise punches, and sometimes, that kind of a punch can end a boxing match.