How to Punch a Speed Bag
A speed bag is a workout device used by boxers and those in other martial arts to improve the speed of punches and the accuracy and endurance timing of the hands. A speed bag consists of a small tear-shaped bag that hangs from a circular base board, which causes the bag to bounce back and forth when it is struck. Punching a speed bag requires developing a good rhythm with the hands and using small quick punches.
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Instructions
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1
Adjust the height speed bag so that the body of the bag is right around the level of you face.
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2
Hit the meat of the bag with a small looping punch, striking with the bottom of your fist. Your fist should be right in front of you as you punch, and your elbow should be bent about 90 degrees.
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3
Wait for the bag to bounce three times. After striking the bag it will swing back and hit the base board, bounce forward and then strike it a second time, and swing back once more hitting it a third time. When you are just starting out, it is easiest to allow the bag to bounce a few times to get used to the timing of the bago that you don't have to punch extremely fast to keep it going.
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4
Hit the bag with another looping punch with the same hand as the bag swings down after the third bounce.
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5
Continue hitting the bag with one hand using the same three-bounce punch rhythm.
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6
Punch the bag with the other hand after you get the rhythm down with the first hand.
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7
Alternate hitting the bag with small looping punches with both hands after you get the rhythm down with each individual hand.
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Tips & Warnings
Speed bag punches are generally faster and involve less overall hand and arm movement than normal punches to allow the puncher to get in a rhythm.
It may take several tries before you are able to get the bag going with a good rhythm.
You may wish to wrap your hands before using a speed bag to provide some extra padding, but you should not use full gloves, as it will make your hands too slow and bulky.
* After your timing improves you can try hitting speed bags with different combination of punches.
