Expert: Alan Kahn - 8/16/2004

Question
I just purchased a speed bag and would like some basic instructions for some exercises that a beginner can do.  If you know of a good website you can refer me to, that would be fine.  Thanks.

Answer
Hi Barbara

Glad to hear that you have chosen the speed bag as a fitness activity! I can refer you to a few websites with information, but first let me emphasize a couple of the biggest things for you as a beginner.

First, get the bag set to the correct height.  Whatever size bag you use, get the "belly" or fatest part, level with about your mouth. If the bag is too high or too low it will cause you to alter your swinging motion to hit it and create bad swing habits.

second, I recommend a mid-size or larger bag too start out with. ( 11x8 or so..) If it is too small it will be difficult to control because it will go very fast even with a "light" punch. If you must use a 9x6 or 8x5 bag, let a little air out to slow it down.

You can find most of what you should need at a "new" website that isn't really open to the public yet, but should be online in the next couple of weeks.  you can find it out:

Speedbagcentral.com    http://209.63.74.44/index.html

check out all the pages as well as the "tips" skill levels, beginner section. Also check out the demo video's for some interest speed bag footage.

Here is a beginner speed bag article I wrote for "Rossgboxing.com"  ( and a great forum here, by the way)

http://www.rossboxing.com/thegym/thegym20.htm

I hope these links will help you with your speed bag training. Please don't hesitate to ask again if you think I can help.

take care and train safely

sincerely,

Alan Kahn
author, The Speed Bag Bible
http://enabledonline.com/BackIssues/February2001/health2.html