The speed bag is one of the primary tools used by boxers when in training. The speed bag helps build punching accuracy, hand-eye coordination, punching speed and endurance. However, when punching the speed bag, you have to make sure it is set up correctly to prevent excess vibrations from having a negative impact on your training session.
Speed Bag Routine
One of the most important routines when punching the speed bag is the 1-2-2-1 method of hitting the bag. In this method, you will strike the bulbous part of the speed bag with a downward circular blow with your left hand. After the bag hits the back supporting rim, it will rebound to the front rim and then hit the back rim again. At that point, you will hit the bag with a downward blow with your right hand. Then use another blow with your right hand and a downward blow with your left hand. Follow the same pattern for a minimum of five minutes. If the rim vibrates as you punch the bag, you will have tighten the rim by screwing the bolts tighter into the studs of the wall.
Wooden Rebound Board
In order to prevent the speed bag from vibrating while exercising, use a rebound board to support the speed bag. Many boxers get rebound interference when they use a larger rebound board with a smaller speed bag. If you have a small speed bag, use a 24-inch rebound board, but if you have a larger speed bag, you need to 36-inch rebound board. Using the proper-sized rebound boards will reduce or eliminate vibration.
Single-Mount Frames
In order to prevent speed-bag vibration, avoid using a frame that is attached with a single mount. The single-mount technique is faster and easier to install, but there is significant stress placed on the mount and the security of the installation is questionable. The constant pounding of the bag will cause the mount to loosen and create vibration. As a result, use two mounts during the installation process of the speed bag.
Vibrating Speed Bag
If you hit a vibrating speed bag on a regular basis, you will feel this vibration in your hands, forearms, elbows and shoulders. This can cause greater muscle fatigue and lead to pain similar to tennis elbow while punching the bag. Do not use unsecured speed bags or bags that are mounted improperly.
