Speed bag training offers many benefits to users, including increased hand-eye coordination, endurance, upper-body strength and a low risk for injury. Boxers, athletes and even persons with physical disabilities can improve their health through the use of a speed bag. However, before you can receive the maximum benefits from a speed bag you must ensure that the equipment is set up at a proper height.
Expert Insight
According to Alan Kahn, speed bag guru and author of "The Speed Bag Bible," the correct height for punching is when the belly of the bag is level with your nose and mouth. The belly of the bag is the area of largest circumference when the bag is fully inflated. According to Kahn, "this position allows for the most efficient swinging motions."
Size
Speed bags are mounted on a platform that is at least 24 by 24 inches. More professional speed bag units have platforms that are 36 by 36 inches. This platform is typically made of plywood and is mounted to the support system with two iron elbow brackets or rods. The size of the brackets may vary depending on the model of the speed bag.
Significance
The height of the speed bag can greatly affect your ability to get a good workout using the apparatus. If the bag is too high, you will put excessive strain on your shoulders from reaching above a comfortable punching height. While this is not likely to lead to injury, it may tire you before you are able to get the best workout possible. If the bag is too low, you are likely to hit above the belly and have difficulty keeping a steady rhythm.
Features
According to the Speed Bag Central website, there are three main types of speed bag frames: economy, professional and freestanding. Economy frames have arm brackets that mount directly to the wall and may not have a height adjustment slot. If the height of your speed bag is not adjustable, it is important to carefully measure the bag height before mounting.
Professional speed bags are typical in gyms and martial arts institutes. These frames come mounted on heavy-duty iron bars and are almost always adjustable to fit your needs. Freestanding speed bags are typically held on a tri-pod or between a vertical iron frame. These models are adjustable by sliding the speed bag platform up or down on the poles.
Considerations
Though Kahn recommends positioning the belly of the bag at mouth height while standing, adjustments can be made to the height to better suit your specific training purposes. Persons who are older or have problems raising their shoulders may need to lower the bag to punch comfortably. A lower bag is also useful if you are practicing martial arts training that incorporates kicks.
References
- "The Speed Bag Bible"; Alan H. Kahn; 1995
- Speed Bag Central: Equipment
- Ross Boxing: Speed Bag Basics for the Beginner
