What's a Better Workout? Speed bag or Heavy Bag?

What's a Better Workout? Speed bag or Heavy Bag?

Although they are both useful tools in developing your boxing skills and getting a great workout, the speed bag and heavy bag are at opposite ends of the punching spectrum. While a speed bag is all about speed, timing, and precision, a heavy bag helps you develop your fundamentals and combinations. So, let’s take a further look into what provides a better workout -- a speed bag or a heavy bag?

The Speed Bag

Speed bags are small, air-filled bags anchored to a rebound platform parallel to the ground. The speed bag is a tool that provides beneficial edges other pieces of equipment do not. It hones much more than just hand-eye-coordination and speed--a speed bag develops skill. Striking a speed bag with rhythm requires focus, coordination, and speed. Additionally, it is an impressive cardiovascular workout, and the improved coordination helps in everyday life.

Working with a speed bag helps develop shoulder and arm muscles, and hone reflexes. Fast-twitch muscles are developed by engaging in exercises that involve speed, explosiveness and short reaction time. However, this will not result in the bulky muscles of a weightlifter, but the powerful lean muscles of a swimmer. The speed bag encourages the use of these physical traits while encouraging fighters to keep their hands up.

If you are interested in participating in this incredible training, you need to consider your possible equipment. Start by looking at the quality of the speed bag platform and it’s features. This one comes with the bag, has a lifetime warranty, is portable, and features a pull-up bar for a variety of exercises.

The Heavy Bag

The heavy bag is a tried and true piece of equipment that provides a great workout. The heavy bag is a stuffed bag made of vinyl or leather, which weighs between 40 and 100 pounds. It is used primarily for boxers who want to build punching power and improve boxing technique. Hitting the heavy bag is a true test of stamina and strength. For a relatively simple piece of equipment, it provides many amazing benefits.

When you strike a heavy bag, the weight of the bag meets your attack with resistance. This forces your muscles to work even harder. In response, your muscles will grow stronger. In addition to developing the muscles that improve punching power, you will also build your balance, coordination, and endurance. Working with the heavy bag is also great cardio conditioning, especially if you are working with it for two consecutive or three-minute rounds.

At the end of the day, both speed bags and heavy bags can produce health and fitness benefits if used correctly. Speed bags are more beneficial if you are looking to improve speed, coordination, and focus, while heavy bags are beneficial in developing muscles that improve punching power. If you have experienced any other benefits of speed bags or heavy bags, or have an opinion on which one gives a better workout, we would love to hear your ideas in the comments below!