The tap-tap sound coming from a boxing gym is not just echoing, but the sound of precision, focus, and rhythm. In other words, the sound of a speed bag. Being a powerful tool for fitness freaks and boxers, this hanging, compact, air-filled bag is a gym aesthetic. You’re thinking, what is a speed bag, right? It is an airbag placed at the center of a round platform, angled usually parallel to the ground. You will encounter speed bags at nearly every boxing ring. It is a boxing essential used in training to boost your speed and endurance.
So, What Does a Speed Bag Do?
Without further delay, let's dive into what exactly does a speed bag do. A reinforced board is used to suspend the speed bag. A home setup will require extra reinforcement for minimizing vibrations and maximizing security. The most important component of the whole speed bag apparatus? It’s the speed bag swivel! The part that moves the bag enough without letting it fly all over the place during an intense workout.
Hitting the speed bag improves hand-eye coordination, muscle strength, and boxing abilities. The key is to learn how to use it properly.
Purpose of Speed Bag
Wondering what does a speed bag do in boxing? Being a signature in nearly every movie, the speed bag is still an underrated training device. The concept of the speed bag is somewhat lost. People hit it with boxing gloves, or use bare knuckles, topping it off with a speed bag sucker punch, getting hit in the face – all common errors when using a speed bag.
The basic purpose of a speed bag is to improve your timing, rhythm, stamina, sharpen mental focus, and refine your technique.
How Does a Speed Bag Work?
It is all about that rebound. When thrown in the right punch, the bag swivels against the platform, rebounding sharply. The key is to strike it again just as it rebounds for a streamlined rhythm. To excel in this, you need time, accuracy, and persistent hand movement.
How High Should a Speed Bag Be?
For proper technique and safeguarding yourself from injuries, the height of the speed bag is critical. The lower level of the speed bag should be at your eye or nose level when you are standing in front of it. This position enables you to hit the punching bag with your right hand with a slight upward angle while throwing in a punch with your rear hand in a horizontal position, replicating real-life punching experience without ruining your posture. The most common error beginners make in this regard is getting this height wrong, which can affect their overall learning curve.
Gear to Tackle a Speed Bag
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Speed Bag: A medium-sized speed bag is recommended for beginners. Wicked Boxing offers excellent quality speed bags, boosting your game and putting you on the charts.
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Premium-quality Swivel: this is crucial. A poor-quality swivel will hamper the rebound, while sticking, ultimately messing with your pace. A ball-hook or universal swivel is ideal in this regard.
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Platform: the surface where the swivel attaches is the platform. It should be sturdy.
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Mount: a robust stand to mount the speed bag or a well-secured wall bracket prevents the bag from wobbling, protecting your rhythm.
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Hand Wraps: an effective tool designed to protect your knuckles and hands from repetitive blows from the bag.
Don’t know where to get this equipment from? Worry not! Wicked Boxing has got you covered! You can find high-quality punching bags at Wicked Boxing.
Speed Bag Benefits
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Timing and Precision: Striking the punching bag as soon as it rebounds is the key to achieving impeccable timing. This teaches you movements and unmatched precision.
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Enhanced Endurance: Another speed bag benefit is an increase in your endurance. You are pushing your limits, punching that speed bag. It is a test of your deltoids, triceps, upper back, and mental capabilities.
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Coordination: Speed bag has a limitation due to its size, which requires you to sharpen your skills. Hand-eye coordination to spot the punching bag and hit it at the right instant is a wholesome experience.
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Improved Accuracy: Hand-eye coordination aims to improve your accuracy in the game as you spar repeatedly. Whether you're sparring with other boxers or throwing your finest jab at the bag, this speed bag benefit will translate into your practice with various punching and bag drills.
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Punching Speed: Punching speed is a prime benefit of a speed bag workout. This boosts your speed, equipping you for the battlefield. Your improved defense system will help you excel in the ring and other drills.
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Punching Power: A common misconception among many boxers is the use of a heavy bag to enhance their punching power. Speed bag training is a speed bag benefit, allowing you to throw back-to-back punches, rendering you unstoppable.
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Punching Technique: Working with a speed bag properly reinforces the use of economical, efficient motions, snapping punches back to guard immediately after impact, and keeping your hands up (guard position).
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Cardiovascular Health: As your heart rate increases, you burn more calories, strengthening your heart and lungs, thereby decreasing the risk of cardiovascular diseases, which is the most significant speed bag benefit.
Speed Bag Workouts
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X: get into the boxing stance facing the speed bag. Start slowly, raising your hand and elbow, making a fist, and moving your arms separately in an X manner. Hit the bag with the side of your fist, followed by the back. Repeat with the other arm. Pick up the pace once you learn the technique.
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Same Side Hit: Another speed bag workout involves the use of both hands approaching from the same side. Raise both your fists above your right shoulder. Hit the bag with the side of your fists alternatively. Switch sides, throwing in the punches from above your left shoulder.
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Arm Circle: Raise your hand and elbow, making a tight fist. With each blow, move each arm in a broad circular motion as you strike the speed bag downward with the side of your fist.
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Backward Hit: This speed bag workout involves using one fist at a time. You will be striking the bag backwards towards yourself, though, rather than outwards from your body. Hit the bag with your index finger. Just reverse the circular pattern of the arm circles, and you are good to go!
Conclusion
Speed bags are the ultimate training tool. It teaches unmatched timing, unwavering rhythm, and excellent hand speed while strengthening your mental abilities. It is the heartbeat of any boxing ring. Secure it with Wicked Boxing.
