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How to Hit Speed Bag like a Pro Boxer?

Updated on April 22, 2016

Speed bag training is not easy, especially if you have no prior experience, but with little training in basic punching and throwing in small variations, you can learn to hit a speed bag like a professional boxer.

Having the right technique is the most important thing when you are starting off, but if you have poor technique then your task will become even harder.

Make sure the bag is at the perfect height, where your eyes are looking directly in front of the bag’s midpoint. Too low or too high, you will have a really hard time getting underneath or to reach the bag.

‘The Machine Gun’ Technique

In this technique you hit the bag repeatedly in quick succession like a machine gun. It also gives rather loud rebounds, depending on the type of platform used.

How it works?

To be able to perform this technique perfectly, raise your arms up at the same level as the speed bag, with one fist at almost touching distance with the drum and second one just couple of inches behind the first one.

Now, using back side of your fist hit the bag with both hands gently one after the other, and keep moving them in a cyclical or circular motion. This will generate a machine gun like sound.

Remember, when you are using this technique don’t try and hit the bag too hard. It’s all about timing, since the bag is too close to the drum and upon hitting, it will come back very quickly so you have to be very quick in your hand movement. The harder you punch it, quicker it will come back so maintain the speed that you can control.

The purpose of this technique is to maintain continuous strikes without breaking a flow.

‘The Triple Rhythm’ Technique

This is not an easy technique to master. In this technique the speed bag rebounds three times before you strike it again. It goes like that, you hit the bag with your fist, and the bag hits the back of the board and then hits the front of the board and back of the board ones again before you hit it again using the same hand or another.

When you have perfected this technique, the speed of the bag is so fast that it becomes extremely hard to even see the bag movement.

It is not required to smash the bag hard to get three rebounds. A solid tap is enough, if the bag is pumped up correctly. Also it is required that you hit the bag square, rather than hitting it off the center, which will make it fly errantly.

Skills that speed bag training can help you develop:

  • Punching power
  • Shoulder endurance
  • Timing
  • Hand-eye coordination
  • Hand speed

Important Tip

Always use hand-wraps for speed bag training, as it compresses the joints and bones in your hands and wrists, and provides much needed protection from injury.

Below you will find video clips of famous boxers training with a speed bag. See how the Pro’s do it and try to learn from them.

Anthony Joshua

Manny ‘Pac-Man’ Pacquiao

Floyd ‘Money’ Mayweather Jr.

‘Iron’ Mike Tyson

Gennady ‘GGG’ Golovkin


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    Post Comment
    • Boxing2016 profile imageAUTHOR

      David Reed 

      2 years ago from US

      Yes there is also some other interesting stuff in these videos which is also good for many new learners. Thanks for your appreciation.

    • MartinRoy87 profile image


      2 years ago from London

      Speed bag workouts are awesome and handy in terms of reflexes and punch power also.. As you all know how powerful mike tyson punch was :)


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