Hi there. I'm Mike Gales for Everlast Nutrition. In this video we're going
to take a look at how to work the speed bag. I know that you have seen the speed
bag in movies and you thought to yourself, hey that looks pretty cool.
Aside from looking cool, it's also a great way to improve your hand speed.
As well as the muscular endurance of your shoulders. It also really helps develop your reflexes,
coordination and especially your focus. We're getting ready to work the speed
bag but safety first .You need to properly wrap your hands. If you're
not sure how to do that, then please click on the link in the description
below. You have your hands wrapped and you're ready to go. Most people that have
tried the speed bag and find it very difficult in the beginning. That is because the bag
is on a swivel, making it a moving target. Let's go over some basic concepts
that'll have you working the speed bag like a pro in no time. First, let's take a
look at your hand position. Uou want to strike the speed bag with the heel of
your hand and not your knuckles. Next, you don't want to keep your elbows flared
out and too high. As that will hinder your speed. Try and keep your elbows
in a little closer, in a nice comfortable position. It's good practice to keep the
other hand that is not striking the bag up high for defense. Strike the bag
with the heel of your hand and keep those elbows at a comfortable height.
Keep the other hand that's non striking the bag up and ready for defense or to
throw a strike if the need be. The most common misconception with the speed bag
is that people don't let it bounce off of the platform.
To make sense of that let's take a look at this in slow motion. Notice that it
bounces forward off the platform. Yet I also let it pass by and bounce off the
back of the platform. I then allow it to proceed to bounce off the forward
platform one more time before striking it again. As for your reflexes, this is
the real beauty of the speed bag. Your eyes and your brain will get used to an
object traveling quickly towards your face without causing any real danger.
The speed bag will develop your brain so that you don't blink when punches are
being thrown quickly toward your face.
Now that you have the basic idea, let's work that speed bag like a Pro. Start by
using only your lead hand. The art of mastering the speed bag is all about the
rhythm. Different sized bags will produce different rhythms. This bag is a
larger bag and a little slower. Take your time to find the rhythm of the bag
that you're using. Start off very slow just one strike at a time.
Only once you have the rhythm down, then you can begin to pick up the pace.
Once you have that rhythm with your lead hand, try finding the rhythm with your rear
hand only. Use the same procedure start out very slow, just one strike at a time.
Remember to relax and breathe. Keep the other hand up for defense. Once you
have the rhythm with the rear hand, pick up the pace. Now we will practice the
transition from hand to hand. Start off nice and slow. 1 and 2. 1 and 2.
Then try four in a row. Now try doubling up each hand. 1& 1 & 2 & 2. 1 & 1 & 2 & 2.
Now just get used to the rhythm. This may take a little practice and now that you
have the basics down, you'll be flying in no time. The most important thing to
remember here, is to take your time and have fun with it. Don't worry about
people watching you. Even the greatest of all time had to start somewhere. Now
you have just added one more awesome method of training to your repertoire.
This has been Mike Gales for Everlast Nutrition. If you like these videos
then please click below to like or subscribe. As always thanks for
tuning in