Speed bag guide: what it's for, sizes, setup and how to hit it
In short
A speed bag trains rhythm, timing, hand speed and shoulder endurance. Start with a large bag (8 × 11 in), hang it so its widest part is about level with your mouth or chin, and let it swing three times between strikes. You need a swivel and a platform, on a wall or on a bag stand.
A speed bag is a small, air-filled bag that hangs from a swivel under a rigid board and rebounds off it fast. It trains rhythm, timing, hand speed and hand-eye coordination, and it builds endurance in the shoulders. To use one you need three things: the bag, a swivel and a platform, either on a wall or on a bag stand. Here is what a speed bag is for, which size to pick, how to set it up and how high to hang it, and how to hit it.
What is a speed bag used for?
As a general guide, speed bag work trains:
- Rhythm and timing: the bag rebounds at a steady pace, and you learn to hit it on the beat.
- Hand speed: short, quick strikes, over and over.
- Hand-eye coordination: you track a fast-moving target in front of your face.
- Shoulder endurance: your hands stay up for the whole round, the way they should in a fight.
- Focus: lose concentration and you lose the rhythm straight away.
It isn't a power tool. Punching power and combinations come from the heavy bag; the speed bag sharpens the timing and hand speed that go with them.
| Bag | How it moves | What it trains |
|---|---|---|
| Speed bag | Hangs from a swivel and rebounds off a board | Rhythm, timing, hand speed, shoulder endurance |
| Heavy bag | Hangs from straps and swings when you hit it | Power, combinations, conditioning |
| Double end bag | Held by cords to the ceiling and floor, snaps back toward you | Accuracy, timing, head movement |
See our double end bags, or our guide on what size heavy bag to buy.
Speed bag sizes
| Size | Bag body | Pace | Good for |
|---|---|---|---|
| Small | 6 × 9 in | Fastest | Experienced hands, speed and precision |
| Medium | 7 × 10 in | In between | Most people once the rhythm comes |
| Large | 8 × 11 in | Slowest | Beginners learning the rhythm |
Sizes are the bag body, without the hanging loop. Size names vary between brands, so compare the measurements rather than the words.
Which size to start with
A larger bag moves slower and gives you a bigger target, so it's easier to find the rhythm. As your timing improves, a smaller bag rebounds faster and asks for more precision. Plenty of people keep two sizes and swap between them; our PRO ELITE swivel lets you change bags without tools.
What's in our speed bag
- Full cowhide leather
- Leather welted seams with reinforced stitching
- A nylon liner that adds strength and extends the bag's life
- A latex rubber bladder, included, so it's ready to train
- Made in USA
It comes in seven colors: black, black and red, blue, green, red, white and yellow, with small, medium or large in every color. See the red leather speed bag or all speed bags.
What you need to set one up
A speed bag hangs from a swivel under a rigid board, and it rebounds off that board. You can mount the board on a wall or use a bag stand that carries one.
Speed bag platforms
We make two wall platforms. Both hold the board out on steel brackets, and the speed bag and swivel are sold separately.
| Premium platform | PRO ELITE bamboo platform | |
|---|---|---|
| Board | Natural hardwood, 1.5 in thick | Bamboo, 2 in thick, 21 in across |
| Frame | 11 gauge rounded steel tubing | Heavy gauge steel supports |
| Made for | A fixed height with no moving parts and no upkeep | Damping vibration and noise for a true rebound |
See the premium speed bag platform and the PRO ELITE bamboo platform, or all speed bag platforms.
The swivel
Our PRO ELITE swivel is oversized, extra-thick brushed nickel with three sealed bearings, and it turns 360 degrees. A U-clip and push pin let you take a bag off and put another on without tools, and four mounting screws are included.
Or use a bag stand
No wall to mount on? Three of our heavy bag stands carry a speed bag station, so you can work a heavy bag and a speed bag on one frame. The speed bag itself is sold separately.
- Double stand with speed bag platform: one heavy bag of any size up to 450 lb, plus the platform with a professional swivel and all the hardware; 7.8 ft tall.
- T double stand with speed bag platform: two heavy bags and a speed bag, all in use at once; an adjustable height, 2.5 in thick platform with a swivel; holds 750 lb, 7.5 ft tall.
- Triple stand with speed bag platform: three heavy bags and a speed bag; holds 750 lb, 7.5 ft tall.
How high should a speed bag be?
A common starting point is to hang the bag so its widest part sits about level with your mouth or chin when you stand in front of it, then adjust until the rhythm feels natural. Too high and your shoulders tire fast; too low and you end up hitting down at it.
Because the bag hangs below the board, the right board height depends on your height and the bag's size. Hang the bag on the swivel and check the height before you fix a wall platform in place. The T double stand's platform adjusts; the premium platform is a fixed height, so pick the height when you mount it.
How to mount a speed bag platform
General steps for a wall platform (always follow the instructions that come with yours):
- Pick a solid wall with room around it, and find the studs, or use masonry, so the brackets bolt into something solid.
- Hold the platform at the height you worked out above, and mark the bracket holes with the board level.
- Fix the brackets with hardware suited to your wall, and check the board is level again.
- Screw the swivel to the center of the underside of the board.
- Hang the bag on the swivel: our PRO ELITE swivel's U-clip and push pin take it on and off without tools.
How to hit a speed bag
- Stand square to the bag, about a forearm's length away, hands up near your chin.
- Make small circles with your fists, close to the bag, rather than big punches.
- Hit the bag with the side of your fist, straight through, and let it rebound.
- Count the swings. After you hit it, the bag swings away from you, back toward you and away again, rebounding off the board each time. Hit it as it comes back toward you. That three-beat rhythm is the one most people learn first.
- Start with one hand, a few strikes at a time, then switch hands, then alternate left and right.
- Stay light and relaxed. Speed comes from rhythm, not from hitting harder.
Expect it to feel awkward for the first few sessions; a larger bag makes the learning curve easier.
A 10-minute speed bag workout
| Round | Time | What to do |
|---|---|---|
| 1 | 2 min | Right hand only, slow and steady |
| 2 | 2 min | Left hand only |
| 3 | 2 min | Alternate hands, one strike each |
| 4 | 2 min | Two strikes with each hand, then switch |
| 5 | 2 min | Alternate hands, as fast as you can keep the rhythm |
Rest about 30 seconds between rounds. This is general guidance; build up the rounds as your shoulders get used to it.
How much air does a speed bag need?
Inflate the bladder until the bag is firm and the leather is smooth, without wrinkles. A little softer makes the bag slower and easier to control; firmer makes it faster. Use a needle and pump, add air a little at a time, and don't overinflate it. Our leather speed bags come with the latex bladder included.
Gloves or wraps?
Many people hit the speed bag with bare hands, hand wraps or light bag gloves, not full boxing gloves, which are too bulky for the bag's size. Our 180 in hand wraps and quick wraps both work well.
Frequently asked questions
What is a speed bag used for?
Training rhythm, timing, hand speed and hand-eye coordination, and building endurance in the shoulders by keeping the hands up.
What size speed bag should I get?
If you're new, start large (8 × 11 in): it's slower and easier to keep in rhythm. Medium (7 × 10 in) sits in between, and small (6 × 9 in) is the fastest.
How high should a speed bag be?
A common starting point is the widest part of the bag about level with your mouth or chin, then adjust to what feels natural.
Do I need a platform and a swivel?
Yes. The bag hangs from a swivel under a platform. Our platforms and the swivel are sold separately from the bag; our double and T double stands with a speed bag platform include a swivel and the hardware.
Do you wear gloves on a speed bag?
Usually not full boxing gloves. Bare hands, hand wraps or light bag gloves are the norm.
Is the bladder included?
Yes. Every PROLAST leather speed bag comes with a latex rubber bladder, ready to train.
What's the difference between your two platforms?
The premium platform has a 1.5 in hardwood board on 11 gauge steel at a fixed height. The PRO ELITE has a 2 in bamboo board, 21 in across, that damps vibration and noise.
Can I put a speed bag on a heavy bag stand?
Yes, on a stand built for it. Our double stand, T double stand and triple stand each have a speed bag station.
Are they made in USA?
Yes: our speed bags, platforms, swivel and stands are made in USA.
Products in this guide
Speed bags, platforms and swivels
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