The jury is out on speed bags.
While there is a body of opinion questioning their worth, for many there’s still nothing like hammering away at that distinctive small bag.
Today, we’ll show you how to use a speed bag even if you’ve never attempted to use one before.
These small, air-filled bags are anchored at the top to some form of rebound platform.
Training with a speed bag teaches you to keep your hands up. You can improve your hand-eye co-ordination and learn to shift the weight between your feet.
There are several key benefits you can draw from using a speed bag…
Apply yourself to the above skills while taking care to control the bag so it’s not flying around out of control.
Before you get started drilling, make certain your bag is properly secured.
If you want to hit your speed bag properly and work on your technique, correct set-up is crucial.
Get the height right. You want the bag place so you can look directly upward at the midpoint. This will enable you to face the speed bag face on and hit it with your elbows up.
Here are 3 easy ways to get going with a speed bag…
If you’re just starting out with the speed bag, try not to clench your fists. Hitting with your knuckles is a surefire way to send the bag spiraling out of control unless you’ve got a bit of experience.
By beginning to strike the bag with open hands, you’ll develop more feel and get a solid grounding so you can advance to striking with your fists.
You should always keep your hands close up to the bag. This lets you punch without putting undue burden on your hands.
The further your hands are from the bag, the quicker you’ll move to hit it. Punching the speed bag too hard is not what you’re looking for at this stage.
Keep one hand waiting just under the bag so you’re ready to strike.
When you’re using a speed bag, your hand should travel in small circles. Instead of a flailing back-and-forth of fists, these concentric circles make watching someone on a speed bag almost hypnotic.
This is a good skill to practice in the air as a form of shadow boxing. Putting in the hours until the movement is second nature will pay serious dividends when you jump on the bag.
Learn more speed bag technique from Stephens Fitness Center:
Once you’re confident with the speed bag, it’s time to think about making it part of your training routine.
Here are 4 ways in which you can get the most out of your bag work and work on different core skills.
When you’re using the speed bag, keep your hands up at all times. Punch from your fighting stance and you can practice your speed with this little workout…
You can also practice throwing power punches with a bit more pace. Follow this simple route to upping the ante…
Use your speed bag to get a great cardio workout while strengthening your upper body at the same time.
It’s critical to land your punches just where you want them. A small speed bag is a wonderful way to focus on accuracy and precision.
Learn more from Final Round Training's guide:
We trust you found this glance at how to use a speed bag was useful and informative.
Although it’s an acquired taste, there’s no doubt that a display of quick-fire punching on the speed bag looks incredibly impressive!
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