The speed bag is a great tool for burning calories and improving on your timing and coordination. You can use the speed bag as a lone workout or as part of a boxing circuit. Here are some tips on how to get started using a speed bag and how to incorporate it into your daily workout.
If you are using the speed bag as part of a boxing circuit, I would recommend doing it early on within your circuit. I usually do three rounds of shadowboxing and then I will do three or four rounds of the speed bag. You don’t have to use the speed bag everyday, but just on days that you are looking to work speed and hand/eye coordination.
I’ve seen top-rated pros work the speed bag at the start and end of their workouts. Some use it as a warm-up and others use it as a cool down. It all depends on what you are trying to get out of it. It serves both functions.
The speed bag sounds great, but most people don’t know how to use it properly or are embarrassed by their lack of skill when attempting to use it for the first time. Everybody has to start somewhere. There are several different techniques you can follow and you can partially learn by observing others.
One method is to throw a straight punch and connect with the bag using the last two or three knuckles. With that same hand, rotate your forearm and fist in a clockwise motion and strike the bag with the side of your fist but using mostly the edge of your knuckles. Repeat these steps with the other hand and go back and forth between the two. Start slow, then build up your speed. Here is a good visual for this method:
The most popular technique is to skip throwing a straight punch and use consecutive strikes with the side of your knuckle/fist. Make the same clockwise motion with your fist and forearm, just hitting with the same part of the side of your knuckle/fist. Work back and forth between both hands striking the bag two times with each hand. Here is a good video that demonstrates this:
Start of slow when attempting these techniques for the first time. Move with an easy “one-two” count “or “one, two three” like the video. When you get proficient at using the speed bag you can focus more on how to use your lower body.
When throwing my left hand for the first time, I take a slight step forward with my left foot on the ball of my foot. When I throw my second punch with my left hand, I come down on the heel of my left foot at the same time I strike the bag. Repeat this process with the right hand and right foot.
I hope this helps. You will be working the speed bag like Rocky Balboa in no time.