As with any fitness tool, there's a right and wrong way to use a speed bag, and it all starts with your setup.
Thanks to my long experience in using this equipment, I've come up with an easy assembling process for whatever type of unit you have.
Here's how to hang a speed bag for your at-home boxing gym.
Different Kinds Of Speed Bags
Speed bag units either come with a ceiling mount, a wall mount, or a platform.
With a speed bag platform, you don’t have to do anything. Simply follow what the instructions say, and you can already start your boxing training.
For the other two types, just follow these steps.
Hanging A Wall-Mounted Speed Bag
Buy a speed bag unit
Most fitness supply and sporting goods stores offer different kinds of speed bags. If possible, purchase an adjustable unit so you can change the bag height anytime.
Most units typically cost between $50 and $250, depending on the quality of the beam.
Pick the right space
Find a flat and unrestricted spot on your wall where you can hang your speed bag from.
Make sure that it’s tall enough for you to hang the unit above eye level with no issues.
For best results, install the bracket between 0.5 to 1 ft above your head.
Ensure the area surrounding the wall is easily accessible and free of unnecessary items so your boxing workout will be unrestricted.
Make marks on the surface
Using a tape measure, find the distance between each of the punching bag unit’s support bars.
Note these measurements using your tools, then mark the areas on the surface where you should mount the unit.
Attach the wall mount
Hold one mount up to the wall and align it over the marked spots.
Use a level to make sure the bar is straight and at the proper height, then affix it to the surface with screws or similar fasteners.
Repeat these steps with each mount.
Secure your mounting plate on the bracket
Take the mounting plate of your punching bag and slide the attached beams into the bracket.
Hang the speed bag on the swivel hook
Screw the hook onto the center of the mounting plate and connect the speed bag’s top loop to the bottom of the hook.
Attaching A Speed Bag To The Ceiling
Pick the right space
With its low ceilings, the basement is an excellent spot for installing ceiling mounts for your punching bag.
Also, installing the bag in a secluded place in your home—like the basement or the garage—will allow you to focus and do your workouts in peace.
Get to drilling
Measure the speed bag’s height and make sure the striking area will be in front of your forehead.
Hold the mount to the ceiling and use a marker or a pencil to mark the screw holes. Drill holes into those marked places, according to the bolts or screws that came with the mount.
Attach the mount
Grab a screwdriver to affix the mount to the roof. Use a level to ensure that it is even.
After tightening the screws, tug on a part of the ceiling mount and make sure that it doesn’t wobble.
Hang the bag
Hang the punching bag on the mount. It should end up hanging straight and be at level with your eye or nose at most.
Test Your Speed Bag
For the non-boxers reading this article, here are some tips on how to learn this sport:
- If you’re a beginner, throw some test punches with an open hand first. This will help you build rhythm and improve the accuracy of your hits .
- The punching bag will bounce three times after every hit. Wait for the movement to stop before you hit again.
- Hold your arms in front of the bag at all times in order to improve your endurance.
- Keep your hands close to the bag so that you don’t hit it with too much power.
- Hit the bag with one hand at a time.
- After a bit of open hand practice, try hitting with closed fists.
- Wear inner gloves or hand wraps.
What Is the Best Size Speed Bag?
If you’re just starting, choose a larger bag because it’s easier to hit, then transition to a smaller one once you get better.
A smaller unit is harder to hit and provides benefits such enhanced momentum and hand-eye coordination.
How Much Do You Inflate a Speed Bag?
Your bag will have a recommended p.s.i. printed near the needle opening. Usually, it’s 4-8 p.s.i. If it doesn’t have one, you can check the instructions that come with it or the manufacturer’s website.
Did This Help You Set Up Your Speed Bag?
Speed bag training provides several health benefits. It increases your quickness, hand-eye coordination, strength, and endurance. It also makes for a great cardio workout.
As you've seen, installing a speed bag need not take a lot of work. In fact, you can do it even without assistance from other people.
Just make sure you have the right hardware and tools, and you're good to start.
Whether you place it in the garage, basement, or any other part of your home, we hope this post helps make your speed bag installation a success.