Speed Bag Tips


Speed Bag Tips

The speed bag is an exceptional piece of workout equipment for any type of athlete. Boxers and other fighters can use the speed bag to improve the speed and explosiveness of their punches, but they are not the only ones who can benefit from training on this equipment. The speed bag also teaches hand-eye coordination, helps with your sense of rhythm and timing, and helps to build muscle in the shoulders and upper back. It may be tricky when first starting, so here are some tips to help with improving on the speed bag.

  1. Always stretch out your neck and upper body before starting a workout on the speed bag. Get your muscles warmed up by doing 2-3 sets of 10 pull-ups or 20 push-ups. This will help you move more fluidly and prepare your muscles for the workout.
  2. Keep your hands up in front of your face at all times. This makes it easier to go faster and helps fighters to get into the habit of having their hands blocking their face.
  3. Throw each punch with equal force. If you want to go faster, you need to swing faster instead of harder.
  4. When first starting or when learning a new trick, stop the bag each time you mess up and start over instead of trying to fix yourself. If you try to correct your bag before getting the rhythm down, it will get you into bad habits.
  5. If you are having trouble learning a new trick or feel fatigued, stop working on it and come back the next day. It is easier to learn new tricks when you are relaxed and well rested.

Once you get used to using the speed bag, it can be incorporated into your everyday workout routine. I personally like to start off by doing a light upper body workout to get the blood flowing. In between sessions on the speed bag, I like to hit the heavy bag for a few minutes and rotate between the two. Near the end of the workout, I either do cardio or abdominal workouts. Adding the speed bag into your everyday routine will help improve your fitness, reflexes, and fighting.


Get your own Speed Bag here!


ByDante Terracciano

About the Author:

TeamEverlast. The #TeamEverlast Squad is a team of storytellers who are passionate about the world of boxing and MMA. We’re also a group of fitness enthusiasts.. yeah, we work out… That’s why we provide workouts, tell you about the latest trends in fitness, and share industry nutrition advice. Our goal is to give our readers all the latest and greatest in fight sports news, workouts, and occasionally gossip about your favorite athletes… Just keep in mind, the squad’s opinions and stances do not reflect the opinions of Everlast Worldwide… just us.. and well, anyone else who also happens to be right..