How To Use A Speed Bag: Tips & Techniques To Hit Like A Pro

Speed bags are a great way to keep fit, have fun, and work out your upper body. It's also great at improving hand-eye coordination, timing, rhythm, power, and accuracy. However, if you aren't using the correct technique, you'll be more likely to hurt your hands and wrists than improve your fitness.

Here are some tips to help you learn how to use a speed bag and get the most out of your workout.

A speed bag is, as the name suggests, a fast-moving target that you hit with your fists. Its purpose is to help you develop faster reflexes and improve your hand-eye coordination. Speed bags are usually made of leather or vinyl and are hung from a stand or a ceiling in a boxing ring.

A boxer stands in front of the speed bag and delivers punches to it with one or both hands, practicing proper punching form and technique.

How To Use A Speed Bag

5 Benefits Of Using A Speed Bag

Here are some of the reasons why we love speed bags:

  • Cardio 
    A speed bag is a great way to work on your hand-eye coordination and to get a little bit of cardio in at the same time. If you're looking for a way to spice up your cardio routine, then a speed bag is a great option. They're fun to use and can be a great way to challenge yourself.
  • Agility 
    A speed bag is a great way to practice your hand-eye coordination and agility. Many pro boxers use a speed bag to keep their reflexes sharp and improve their hand-eye coordination.
  • Build Muscle 
    Speed bags are great for building strength and endurance in your arms and shoulders and your wrists and hands. Building strong hands will help you with handstands, kipping pull-ups, and ring dips.
  • Save Money 
    If you're on a budget, speed bags are one of the cheapest pieces of equipment you can buy compared to treadmills or other cardio equipment.
  • Relieve Stress And Tension 
    Many people find that the repetitive act of hitting a speed bag helps them relieve built-up stress from their day. It's like an exercise for the brain.

What To Use In A Speed Bag Workout?

Speed Bag

The key piece of equipment used in a speed bag workout is the speed bag. Speed bags are often made from leather and filled with either horsehair or synthetic fibers. Other times they are filled with sand or water.

Boxing Shoes

The first thing you want to look for in a boxing shoe is comfort. Your foot is your foundation and the way you transfer energy from your body to your opponent in a fight. If your shoes are uncomfortable, you're going to have difficulty training and fighting at your best.

Hand Wraps

Hand wraps, like wrist wraps are an essential piece of equipment to protect your hands while you are boxing. Without them, you risk serious injury to your hands.

Hand wraps are a protective layer of elastic that goes around your hands. If you're a serious boxer, you'll want hand wraps that are made of cotton. Cotton hand wraps can be better for your hands because they absorb moisture and reduce friction.

What To Use In A Speed Bag Workout

Timer and Music

When boxing, we can't deal without a timer and music, and your favorite headphones. The timer is to make sure we're giving it our all and not just for a few minutes. The music helps you zone out and gives a rhythm to follow. We'd recommend finding some music or making our own music mix that gets you energized.

How To Hit Your Speed Bag? Tips And Techniques For Beginners

Check out some of our top tips for beginners:

How To Hit A Speed Bag

If you want to learn how to hit a speed bag, the first thing you want to know is that speed bags are meant to be hit as hard as possible. They're not designed to be gently tapped. If you're going to get the most out of your speed bags, you need to hit them with as much force as possible.

How To Punch A Speed Bag

You can hit it with alternating hands, or you can hit it with both hands simultaneously. You can do it with your body facing the bag, or you can do it with your back to the bag. The choice is yours.

How To Train On A Speed Bag

If you think about it, speed bag training is pretty much just like boxing. You're moving around, throwing punches, and using your core to keep yourself stable. In fact, the only major difference is that you're using a bag instead of an actual person.

Best Speed Bag Routines: Are They A Good Workout?

Speed bags are great for cardio and to build up your hand speed and coordination. In fact, if you want to take your boxing skills to the next level, speed bags are one of the best ways to do it.

Speed Routine

  • Set a timer for 30 seconds and hit the bag as hard as you can for as many times as you can.
  • Repeat for as many times as possible, each time attempting to increase the number of punches per round by one.

Strength Routine

  • The trick here is to make each punch count.
  • Punch the speed bag with all your might, and count the number of times it hits the backboard over a one-minute time period.
  • Now repeat until you have repeated the same number of backboard strikes across five sets.

Endurance Workout Routine

  • Punch the bag as hard and fast as you can for one minute.
  • Perform five sets of one minute each, with 15-30 seconds of rest between each set. The goal is to increase the number of times you can punch in a single set.

Accuracy Workout Routine

  • This one is all about precision.
  • Strike the bag dead-center, aiming for the bag to rebound straight towards you for 30 seconds.
  • Repeat for as many sets as you can.

Speed Bag Set-Ups At Home

Adding a speed bag to your home-gym setup is a great way to get into shape while learning a new skill.

Check out the most common types of speed bags:

Fully Mounted Speed Bag

We have all seen the classic "speed bag" in boxing gyms. This is achieved by installing your speed bag to an adjustable mounting plate, fixed in position with screws.

Over-The-Door Speed Bag

The great thing about over-the-door speed bags is that you can put them up anywhere in your house. All you need is a door. Simply hang it from the top of the door, and away you go.

Double Or Quad Tension Doorway Speed Bag

These speed bags are on a more advanced scale. Instead of being hung from the ceiling, they attach to other fixtures. This makes them great for activities such as kick-boxing.

Speed Bag Set-Ups At Home

People Also Ask (FAQs)

Do you need gloves for a speed bag?

The answer to this question really depends on you. Some people like the feel of the bag on their bare hands, while others prefer to wear gloves when they use the bag. Gloves will often help protect your hands from calluses and blisters that can form when you use the bag regularly.

What's the difference between the double end bag and the speed bag?

The double end bag is connected to both the floor and the ceiling. This enables fighters to experiment with different styles and techniques.

How often should I hit a speed bag?

It depends on your skill level, but for beginners, we recommend starting off with 20 minutes a day, three days per week. Of course, you can progress from there and do more if you feel like you're ready.

What part of your hand do you hit the speed bag with?

The speed bag requires you to use your dominant hand to connect with the bag and your non-dominant hand to hold it steady. For most people, this means that you'll be hitting the speed bag with the back of your hand, which is the meatiest part of your hand.

How long should I hit the speed bag for?

We recommend starting at two minutes and gradually increasing the amount of time you spend hitting the speed bag. Once you're able to keep your bag up consistently for an entire minute, it's time to increase the number of sets you perform.

What is the correct height for a speed bag?

The bottom of the bag should be at eye/nose height. Using this correct form, you will receive maximum benefit from your speed bag equipment.


So, are speed bags worth it? If you're looking for a small, portable and inexpensive way to mix up your fitness routine, then yes. They're a great way to improve your reaction time and hand-eye coordination, and they can help you improve your speed, strength, and punching accuracy.

Last Updated on February 22, 2023

Paul J

Paul J

Paul J is is an ex-professional footballer who has seen a gym or two and is an expert at knowing what is required for home gym setups. When he isn’t testing out products for his readers, he’s usually going for a run in the park or out for coffee.