The rookie should start with a larger and heavier bag. 11” by 18” is a good size to start out. This size will be slower and easier.
Many beginners make the mistake of starting with a bag that is either too small, too light, or too fast. They give up on the speedbag in frustration, because they have not worked up the skill and coordination to handle this type of bag.
You must first learn to walk before you start to run.
If you are new, it may also help if you do not fully inflate the bag. This will make it slower and easier to control, plus you can always inflate it more as your skill improves.
How Incorporating Speedbag Training will Improve Your Boxing and Your Life
Eye Hand coordination! Speed bagging improves the reflexes, and you will notice this whether you are throwing punches or catching balls with the kids.
Arm and shoulder workout – conditions these important punching muscles.
Great Cardio workout – speed bagging burns calories and get’s the heart pumping. The speed way is a fun, not boring, way to work in important cardiovascular exercise.
Focus and concentration. 360 degree walk around = concentration.
Natural and healthy stress reliever. Had a bad day at work? Don’t take it out on your family or drown your misery with a drink. Hit the speed bag for 10 or 20 minutes and get the endorphins flowing, you will feel better in no time.
It is FUN, gives you an incentive to get into the gym and workout.
How to Use a Speed Bag?
If you have not used a speed bag before, the actual variety and techniques possible may surprise you.
You can start by picking up a hard copy of The Speed Bag Bible, or invest in the DVD and open up a whole new world.
The techniques in the book and DVD are thoroughly demonstrated and explained in a way that makes even complicated combos easy to assimilate.
I guarantee this book and DVD will teach you techniques and combos you did not know. You won’t be disappointed.
How High Should a Speed Bag be Hung?
This is a common question and the answer is pretty simple, provided you have a bag and platform picked out already.
There are adjustable and fixed platforms available. This advice works for either, but obviously, there is more leeway when you hang an adjustable platform.
It is simple
When you hand the platform, the height should be high enough so the fat part of the bag, or the belly, hangs at mouth level.
That was easy!
How Can I Make My Speed Bag Platform Quiet?
My platform is disturbing the neighbors!
Noise is a common concern for speed baggers. If you do not have the luxury to hang the bag in your garage or some other isolated location, you might be looking for a way to silence the bag.
A few things you can do to lower the volume or your setup.
Sandbags or weights (I have eve seen bricks used) on top of the platform to dampen the board and prevent movement.
Switch up the swivel. The swivel is often a big source of noise so if you hear metal on metal you might try to change the swivel or add some strategically placed duct tape to dampen noise. Some duct tape on the eye bolt shank may help.
Keep in mind, two piece or ball bearing swivels tend to make more noise.
Mount the bag on an outer wall, or a wall that is not shared with another room or apartment. This will reduce noise transmission and bug neighbors less.
Use a smaller or lighter bag. These are more challenging, of course, but they make less noise when they hit the board.
Add an additional board to add more heft and reduce vibration.
You Already Know that Size Matters, but what About the Shape?
Does the shape of the speed bag affect speed, performance or make it easier to use?
There is really only one true speedbag shape, the teardrop.
Some may call it a “banana” shape, but this shape is actually just a narrower teardrop. The bag may be longer, have a longer neck, fatter or thinner belly, but the shape is a teardrop.
And yes, shape does matter.
A narrower bag is harder to hit and usually the realm of more experienced speed baggers.
Fat bellied bags are better for beginners as they provide a larger target to hit.
Length matters too
The longer the bag the farter out on the platform hits.
In fact, if your platform has a smaller diameter, the belly of a longer bag may hit the edge throwing off the rebound, so be sure the bag fits the platform.
Weight is always an issue
Lighter bags are usually faster and feel like hitting air. Some people are really turned off by bags that are too light.
On the other end of the spectrum are bags that are so heavy they are sluggish and slow, and make combos hard to impossible to perform.
So now that we know a little more about the humble speed bag, let’s take a look at 9 of the best speed bags and 4 or the most popular speed bag platforms.
Review: This is one of the best speed bags for beginners, it is somewhat heavy and a little slow, which will help new boxers build coordination as they work up to faster, smaller and lighter speed bags.
It is well constructed and offered at a great price.
Slower heavier bag-perfect for beginners.
Well balanced, rebounds accurately.
Needs air refill every few days.
If you are a rookie, just pair this budget priced speed bag with a good speed bag platform and you are ready to take your boxing to the next level.
Take your exercise routine to a new level with the Wall-Mounted Speed Bag Platform from XMark.
Incorporating a speed bag workout into your exercise program increases shoulder and arm strength, refines your hand-eye coordination, improves stamina, enhances mental focus, and reduces stress. Plus it’s just plain fun and addictive!
With a heavy gauge, dual-mounted mainframe and 1 ½” platform, the XMark Speed Bag Platform minimizes vibration allowing for better bag rebounds. While the stylish furniture-finish of the hardwood speed bag looks great in your home gym, the real advantage is the 24” diameter drum which accommodates any size speed bag.
Adjustability is key. With a 15-inch height adjustment, the XMark Speed Bag Platform easily accommodates everyone in your home. When beginning your speed bag training, your speed bag should be at face level. As you progress in your training, raise the speed bag an inch or two for an extra burn in those shoulder muscles.
A professional grade ball bearing swivel is included with your speed bag platform; however, please note a speed bag is not included.
Review: This 24” platform is made with 14 gauge steel, comes with a ball bearing swivel, has a drum made of hard wood, not cheap composite, and has a price tag that is lower than other inferior platforms.
This is easily the best speed bag platform for the money in this lineup.
Platform diameter: 24” drum.
1 and ½” Hardwood drum not cheap composite or plywood.
Height adjusts by 15”.
Solid, hefty 14 gauge steel minimizes noise.
The swivel is not great, you can easily replace it with your preferred swivel.
Best speed bag platform for home for the best value. Don’t settle for a cheap pressed board platform when you could get this one at a good price.