Speed Bag for Beginners

Speed Bag for Beginners

Whether you are training to be the next heavyweight boxing champion of the world or just looking for a fun way to get toned arms, the speed bag is an indispensable tool. Working out with these small punching bags provides a host of benefits, and if you are using the right bag, you will have even greater benefits. A speed bag is a creative way to improve hand-eye coordination, quicken reflexes, increase arm strength and endurance, and provide you with a good cardiovascular workout. Using a speed bag can be a little difficult at first, but with some practice and patience, you will be able to impress your friends and yourself with your lightning speed! Here are some tips on using the speed bag for beginners.

Tips for hitting the speed bag for beginners

Adjust the bag to proper height

The belly (the fattest part) of the bag should be level with your mouth. Many people have their bags too high, which could lead to unnecessary muscle strain and poor technique.

Stand square

Instead of taking your boxing stance, you should stand square in front of the bag with both feet at equal distance from the speed bag. Stand a little closer than arm’s length from the bag. You should be near enough to the bag that you don’t need to extend your arm more than a few inches to hit it, but far enough from it that it won’t hit your head on the rebound.

Get the rhythm

The first step to hitting a speed bag is knowing the rhythm. The speed bag will rebound three times for every hit. So, if you hit it once, it will go forward-back-forward and then come at you to be hit again. So to practice getting your rhythm down pat try this: *Hit*, wait three bounces, *Hit*, wait three bounces and repeat for an entire round.

Open your hands

As recommended for beginners, don’t make a fist or hit the bag with your knuckles. This could result in losing control and hitting the bag too hard or too fast. Hitting with your fingers will help slow down the pace until you get used to the rhythm.

Keep your hands close to the bag

If you keep your hands close to the bag, you will be able to hit it without racing your hands to it. If your hands are too far from the bag, you will end up moving too fast, and therefore hit the bag too hard. When one hand is hitting, the other should be waiting beneath the bag.

Hit in small circles

Hold your fists chin-level or slightly below, and raise your elbows up until they are parallel to the ground. From there, make small circles with your hands as you hit the speed bag. If you want, practice making small circles in the air before you hit the bag to get your rhythm down!


The best speed bag rhythm for beginners is right-right-left-left. This means you hit twice with your right hand, hit twice with your left hand, and repeat. For your first hit, use the front of your fist. For the second hit, use the bottom of your fist. This should feel natural as you switch to your other hand.

What speed bag to buy

We recommend the EZspeedbag. The bag is made of top-grade leather and is a great standard size that is beneficial to beginners and pros alike. The base of the EZspeedbag is lightweight, compact, and completely portable. The backboard allows for easy setup in a doorway, and can be installed and taken down with ease. The base itself is rock solid with no vibrations or shaking, which makes for a smooth swing. Further, the EZspeedbag comes with a free air pump and a lifetime warranty!

Overall, we are confident that with these tips and the right bag, you will be able to properly use a speed bag in no time! The speed bag is a fun and energizing workout that improves your endurance, health, timing, speed, and accuracy.