Effortless prose on the speed bag …
I’ve always loved the speed bag. Coming at the end of a workout, it feels like a well-earned respite from the grunts and groans of hard hitting on pads, bags and bodies.
One can go slow, fast and everywhere in between as that classic patterned da-da-da-da-da-da-da roams through one’s head, the feet perhaps in syncopated rhythm, perhaps not, as the right and left hands make the speed bag sing.
Once mastered, however, there is always that push towards the next level. In my case I’ve been thinking a lot about elbow strikes and telling myself that it’s good range-of-motion therapy for my shoulder has spurred me on to actually try.
For my first outing I chose a pattern of alternating a four-count between my left and my right hitting slowly with the following pattern: right, right, right, right elbow, left, left, left, left elbow.
I tried it during the last 30 seconds of my third round on the speed bag, and for the fourth round attempted the elbow strike pattern for most of it. I have to say I hit it right on the elbow a few times, but mostly struck the forearm. Still, the range-of-motion was pretty tough on the right side — and as therapy alone, it certainly was something.
Coming home, I thought I’d check out some videos on YouTube and offer a smattering as inspiration!
Speed bag phenom in time to the music!
Cool double-strike patterns with elbow strikes!
Early efforts … with double-strikes.
Oh, I do love the speed bag. I had never seen the elbow/double strike pattern before. The videos were great. I will try these move once I have access to a speed bag again. Also, recommended is to bounce on your feet when hitting the speed bag, so that you work on your footwork while working on your hand speed, rhythm and timing plus it makes you get a bit more of a cardio work out. Thanks for the post!
Thanks so much for your tip on adding the foot bounce. That’s a great idea for adding a but more “zip” to a speed bag workout.