Expert: Alan Kahn - 7/12/2004

Question
Dear Alan
I have just purchased and installed a speed bag. I would be very greatful if you could answer some questions for me please

I think you hit with the area of the hand near the little finger. is this correct?

Could you please tell me what muscles are involved specifically in using a speed bag. I was thinking all three heads of the deltoid, biceps, triceps.

I lift weights very actively and wondered if using the bag would help in the aesthetic development of the muscles involved.

Also do you think it is an effective cardiovascular workout?

Thank you very much

Answer
Hello Gara,

Congratulations on installing your speed bag. I am sure you will find it very rewarding and a great way to exercise at home and express yourself through its rhythm. I will try to answer your questions for you:
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You asked:
"I think you hit with the area of the hand near the little finger. is this correct?

answer:
Yes, the bag hits on the large knuckle of the little finger a lot of the time, particularly on the Front Circle Punch, and all the other techniques that include that one, such as Front Fist Rolling and Front Double Punching.

There are several points on the hand that take most of the contact. the Front Straight Punch hits across the FRONT  knuckles of the Middle, Ring and little Fingers. the Side Single Punch and Reverse Punches hit the Large Knuckle of the Index Finger, or on the thumb area of the fist. the key is to keep the palm facing down. Do NOT roll the hand over and hit the back area, with the palm facing up.  some old timers say this is "how it is done...".

that is a terrible way to hit and will severely limit your combination abilities.
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You asked:
"..Could you please tell me what muscles are involved specifically in using a speed bag. I was thinking all three heads of the deltoid, biceps, triceps."

Answer:
the Primary Mover, or main muscles are the Tricep and the Anterior (front head) of the Deltoid. These mainly power the punches that are extended AWAY from the body. the Lateral (side) and posterior (back) heads of the Shoulder are the also activitated heavily, but mostly as the secondary stabilizers - to hold the arms and elbows up. They don't fire the fist out, but you can't punch without them holding and stabilizing the arm. the Bicep is activated in recircling the fist back toward the body, but the "drag" or weighted resisted of hitting the bag is absent.
Additionally, the side and back heads of the shoulder ARE activitated as primary mover in the outward and downward elbow strikes, which direct the point of the elbow on the tricep side of the arm into the bag.

The Biceps and Anterior ( front ) Deltoids are also the Primary movers for the Side and reverse punching techniques. that is why you want to hit from all four sides of the bag, FRONT, BACK, LEFT side and RIGHT side. It works the arms much more completely as well as offers a lot more variety and rhythmic variations of sound.

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You asked:  

I lift weights very actively and wondered if using the bag would help in the aesthetic development of the muscles involved.

Answer:

Absolutely. Depending on your skill to repetitively punch, you may do many hundreds of punches in a speed bag workout. Shaping and toning workouts are based on High Reps and you will be doing lots of reps (punches). After a while The shoulders, particularly the side heads, will really cut up and get some very pleasing ripples and definition between the heads. Also they will fill out and give your shoulders a wider look, helping the masculine "V" Shape come out more. The Triceps and Biceps may also "pump" nicely and get more defined, but I really see it in the shoulders, since they get ripped holding the elbows and arms up.
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You asked:
Also do you think it is an effective cardiovascular workout?

Answer:

Absolutely, but this depends on your skill level.  You must be able to keep the bag going for several minutes at medium or fast speed.  The faster you can punch, the quicker you will get winded. For added effect, hit a larger bag which takes more power to move it and creates more air resistance.  

Basically, the harder and faster you punch, the faster you will enter the cardiovascular zone of training. Bag control is the key. Trying to hit faster than you can control will find you stopping and starting over way too much and your training benefits will suffer. Going for longer time periods at a slower more controlled rate of punching will also get you into the Cardio zone. Feeling the burn in the shoulders and the sagging weight of the arms will also get let you know that your heart and lungs are feeling it. Once you get into the cardio zone on the bag, you should start seeing those shoulders and arms cut up nicely also - Cause you are doing LOTS of punching reps!

Here is a link to a few pictures showing other unique ways to increase the cardio benefits of a speed bag workout.  Bet you have never seen this before!

http://enabledonline.com/BackIssues/February2001/health2.html

send me your email address and I will email you a short demo video of hitting to music while riding a stationary cycle. Send it to:

speedbag(remove this)@hot.rr.com

Good luck and train safely. thanks for your questions and I hope my answers have helped your increase your insight into using your speed bag.

sincerely,


Alan Kahn
author, The Speed Bag Bible