Why speed bag

Many beginners get frustrated quickly, writing the speed bag off as a training option because they're working with the wrong size. The larger size allows you to perfect the technique and the rhythm before adding the challenge of a smaller bag.

Other than being able to channel your inner Rocky Balboa, there are a plethora of benefits to using a speed bag. Here are some of the benefits of hitting the bag:. Even if you never step into the ring against other boxers, speed bag training drills has numerous benefits that will carry over to all aspects of your healthy lifestyle and training efforts. Now, let's get onto the fun stuff. To get the most out of Coach Cesar's best speed bag workouts, you'll need some equipment. Here are some basic must-haves to get the most out of your training:.

One of the main benefits of boxing as a sport is that newcomers can get started with a minimal investment in equipment, making it accessible to all. Now that you're ready to rumble, here are the best speed bag workouts as demonstrated by Gloveworx Coach Cesar. Start by facing the speed bag and getting in your starting boxing stance.

It doesn't matter if you're left or right handed for this one; just get ready. Start by putting your hand and elbow up and making a tight fist. Hit the bag with the side of your fist. You should be hitting the bag downward, making a large circular motion with each arm as you strike the speed bag.

Take your time and find your rhythm here. When you get comfortable with your rhythm or exhaust yourself, switch arms. Face the speed bag and get into your starting boxing stance. Start slow with this one, as it can take some time to become coordinated, especially for beginners. Raise your hand and elbow again, making a tight fist. This time, you'll be moving you arms individually in an X pattern. First, hit the bag with the side of your fist, then the back. Repeat with the other arm.

As you find your rhythm, pick up speed. Get into your starting position, facing the bag. This time, you'll be using alternating hands, but approaching from the same side. So, start by having both your left and right fists raised above your right shoulder. One of the most basic keys to boxing is keeping your hands up and protecting your face at all times. The Speed Bag returns so quickly that it forces you to immediately bring your hands back to your face after completing a punch, or you will miss the bag.

The repetitive motion of hitting the Speed Bag and immediately returning it your hand back to your face helps build the muscle memory necessary to protect your face in a fight.

There is no other equipment that is less forgiving with keeping your hands in front of your face than the Speed Bag. Oftentimes boxers are caught off-guard during a fight due to a momentary loss in focus. Most commonly a speed bag is top-mounted on a swivel and you strike the bag with your hands in a circular rolling motion. You can switch up how you alternate your punches from left to right. When striking a speed bag for the first time it is easier to double your punches on each hand.

Start with a simple double punching pattern. As your skills advance you might want to move on to the faster paced and typically more difficult single punch technique below. A speed bag allows you to experiment with what is comfortable and sometimes uncomfortable! A proper speed bag setup can be a challenge to find. Here are some places to find a speed bag near you:. If you do, ask how their equipment is maintained, how to find a pump, and how to safely adjust the platform. Check out ways to get some speed bag practice at home.

A fully mounted speed bag is the ideal set up for anyone who is looking to have the professional feel of a speed bag. This setup is accomplished by mounting an adjustable platform that is made from metal or a mix of metal and wood into the stud of your home gym area.

You will have more versatility choosing the bag you would like to use, and your setup will be the most stable compared to other at-home options. Over-the-door speed bags can work well for people who have the space and a solid construction door.

They are very easy to put up, and you can take them down in a matter of minutes. While you can find these types of speed bags at a bargain, they are only as sturdy as the door you mount them on and will be somewhat noisy when in use. These bags can be set up with mounts on your floor and ceiling, or in a doorway.

In response, those muscles grow stronger. This won't be the bulky strength of a weightlifter but can become the lean, powerful muscle of a swimmer. Such muscle improves punching power, but can also build up your balance, coordination and endurance. Working the heavy bag is also cardio conditioning, especially if you're working the bag for continuous two or three minute rounds.

Where a heavy bag develops power, a speed bag develops skill. Striking a speed bag in a workable rhythm requires focus, coordination and speed.

It's also an impressive cardiovascular workout, which can improve your circulatory health and reduce your risk for heart disease, high blood pressure and similar disorders. The improved coordination may also help you in everyday life.

Hitting a punching bag feels good and may relieve stress.