Buzz
Anyone who has stepped into a martial arts studio knows the rhythmic sound of the speed bag in action. This compact, air-filled bag, mounted on a swivel, might seem unassuming compared to larger, heavier bags, but it offers a remarkably effective workout with benefits that extend well beyond physical fitness.
Build strength, enhance speed, and improve hand-eye coordination
Even for beginners, the speed bag’s technique is straightforward: strike it with the side of your fist in a circular motion, alternating between patterns of two, three, or four hits. As you maintain a bouncing rhythm on your feet, it becomes an intense workout for your shoulders, chest, and core muscles.
According to Michael Fredericson, a sports medicine specialist at Stanford University School of Medicine, these muscles are essential for daily activities like lifting and carrying objects. “These muscles play a very functional role in everyday life,” he explains.
In addition to enhancing strength, the speed bag is excellent for boosting hand-eye coordination and speed. Timing your strikes to match the bag’s rebound requires precision and rhythm, making it more challenging than it appears—especially for beginners.
Within minutes, you’ll notice the intensity of the workout—your shoulders will start to burn, and the fast pace will leave you breathless. Despite its difficulty, the workout is incredibly rewarding.
“It feels almost like playing a game,” says Dwight Pratchett, a boxing coach at Main Street Boxing & Muay Thai, who works with professional boxers Raphael ‘Trouble’ Igbokwe and Austin ‘Ammo’ Williams. “It’s enjoyable and engaging.”
Aids in injury prevention
Speed bag workouts target the shoulder muscles, which play a crucial role in stabilizing the shoulder joints. The ball-and-socket joint connecting our arms to the body allows for a wide range of motion, but this flexibility also makes the shoulder prone to injuries.
According to Ben Fung, a physical therapist and spokesperson for the American Physical Therapy Association, incorporating the speed bag into your routine can aid in injury prevention. He adds that the speed bag is a low-impact exercise, making it “exceptionally safe and low-risk, with significant potential benefits.”
Using the speed bag can also alleviate discomfort caused by prolonged desk work. The upright posture it promotes supports proper alignment, while the strength-building aspect helps counteract back and neck pain from sedentary habits like excessive Zoom meetings.
Getting started with the speed bag
Mastering the speed bag requires proper technique and guidance. As Kristopher Gordon, a physical therapist at Washington University in St. Louis School of Medicine, emphasizes, developing precise control and mechanics is essential for effective use.
A great way to begin is by visiting a nearby boxing or mixed martial arts gym. Look for a facility that prioritizes teaching correct techniques and aligns with your personal fitness objectives. For beginners, the Youtube video from the csquaredboxing channel is an excellent resource to get started.
Mastering the speed bag can be challenging initially, but the effort pays off with a highly rewarding workout experience. “I love showing people how to use the speed bag,” Pratchett shares. “When they finally get the hang of it, you can see the excitement and pride in their eyes as they succeed.”
