Speed bag workouts are some of the most common sights in any boxing gym and many martial arts dojos. The reason that you will see fighters using them is that they offer so many different and potent advantages as far as workouts go.

We’re going to do a quick rundown of some of the benefits of working out on a speed bag and why you should definitely start using one.

1. Learn To Regulate Your Punching Power

Any time that you watch a fight and hear the announcer say that someone is “gassed” you know that they are in trouble. They have run out of stamina by moving or used too much power in their strikes in hopes of dropping their opponent. One reason that people tend to overestimate their ability to last in a fight is because they forget to keep a consistent punching power.

Using a speed bag, you have to keep your punches consistent once you start hitting it. If you punch too hard or land a sloppy hit, the bag is going to have a bad bounce and throw you off. When you learn to keep a rhythm, you can keep hitting that bag with the same power over and over again. In a fight, this will help you gauge the power you should be putting behind your punches. When you use this technique in conjunction with strength building, you will land flurries of punches with solid power behind them, whilst knowing how long you can maintain this pace without tiring.

2. You Will Never Drop Your Guard Again

One of the difficulties that a lot of new fighters face is learning to keep their hands up all the time. When you drop your hands in the middle of a bout, you are just begging for someone to take advantage of you and land a solid shot. When you are using a speed bag for your work out, your hands should never drop.

You have to keep them up in a fighting stance or risk missing your next punch on the bag. This translates directly to fighting, where you will feel more compelled to keep your hands up and ready to strike or block. There is a lot more that goes into holding an effective stance. Still, you will start to notice when your hands are down and self-correct your habit of dropping your guard.

5 Benefits of Working Out on a Speed Bag

3. Building Your Cardio

Like we already said, the last thing you want in a fight is to go into round and find yourself huffing and puffing. At that point, you are in serious trouble.

A speed bag can help alleviate this problem in a few ways. For instance, you can use your speed bag as a cardio work out and get used to the feeling of using energy for strikes while maintaining good fighting form.

You will keep your hands up, throw punches, and continue to effectively use the energy you have left. Yet, there is another element to using the speed bag.

Since you are constantly moving and punching, using the speed bag is a real cardio workout. You can count on putting in a lot of hard work that will help you build stamina similarly to other cardio exercises. The difference is that using the speed bag tends to be a lot more fun and also develops your arm and shoulder endurance.

4. Improve Your Reaction Time

Imagine that you are in the ring for some sparring. It’s near the end of the session and both of you are incredibly tired and sweaty. You circle in on your partner and he drops his guard out of habit, but just for a second.

Using a speed bag can make that second in which he drops his guard a chance for a serious attack or just another missed opportunity. It all depends on how quickly and concisely you can land a strike. You have to trust that you are able to land those counter strikes that can make the other guy completely rethink his approach.

When you train using a speed bag, you get the benefit of honing your reaction time and coordination. You will have to constantly evaluate the speed and sway of the bag to effectively land strikes. Over time, this becomes second nature, and that makes you a dangerous fighter. Soon enough, those little moments when your opponent makes a mistake will turn into a painful reminder on their part.

5. No More Excuses: Train From Home

One of the greatest aspect of speed bags is the ability to set them up at home. This does require a bit of handy work, however all you need is a decent platform for the bag, a swivel and of course, a speed bag.

That means you get to work out in the comfort of your own home. Any time that you want to work off some frustration or get in some quick conditioning, the speed bag is there and ready to be hit.

It also comes with the added benefit of not having to go all the way to the gym to get in a decent punching workout. You can fit in a workout with your personal speed bag and then go on a quick run or lift some free weights. There’s no need to go downtown to the gym every day of the week, but you still need to work on your fitness.

Final Thoughts

Overall, there are a lot of reasons that you should consider using a speed bag for a work out. The benefits of working out on a speed bag are numerous and directly affect the way that you are able to perform in the ring.  If you are looking for a new way to improve your cardio, coordination, and speed using one piece of equipment, this is it.

Thanks for reading and feel free to drop us a line to let us know what you think of the topic or if you have any questions!

James Davis

James Davis is a passionate martial arts enthusiast, avid watcher of MMA and founder of MMA Station.

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