How to Hang a Speed Bag

Co-authored by wikiHow Staff

Last Updated: January 21, 2022 References

Speed bags are small, lightweight punching bags that you can use to improve your stamina and hand-eye coordination. Though you can find these workout aids at many gyms, you can practice in privacy by installing a speed bag at home.

Method 1

Method 1 of 3:

Hanging a Wall-Mounted Unit

1
Purchase a wall-mounted speed bag unit. These units typically come with an inflatable speed bag, a bag mounting plate, and a number of sturdy poles you’ll use to attach it to the wall. Try to find a unit that is adjustable so that you can raise or lower the bag mounting plate without tearing down the entire device.^{[1] X Research source}
- Look for wall-mounted speed bag units at fitness supply and sporting goods stores.
- Personal speed bag units typically cost between $50 and $250, depending on the quality of the mounts.
2
Find a high place on the wall to put your speed bag. Look for a flat, unimpeded area of your wall that you can hang the speed bag unit from. Your wall should be tall enough that you can hang the unit above eye level without any issues; for the best results, place the unit between .5 and 1 ft (0.15 and 0.30 m) above your head. Since you’ll be working out in this spot, make sure the area surrounding the wall is easily accessible and free of debris.^{[2] X Research source}
- As an example, if you’re 6 ft (1.8 m) tall, hang the unit so the mounting plate sits between 6.5 and 7 ft (2.0 and 2.1 m) off the ground.
- Though drywall may work fine for light speed bag units, make sure to hang heavy models from a wood or concrete wall.
3
Make marks on the wall where your unit’s support bars will go. Lay your speed bag unit out on the ground as if it were fully assembled. Then, find the distance between each of your unit’s support bars using a tape measure. After recording this information, make a pencil mark on the wall indicating where 1 of your support bars will go, then use your measurements to make additional marks representing the rest of the bars.^{[3] X Research source}
- If you’re attaching your unit to drywall, use a stud finder to locate the thick wooden beams inside your wall. Make your marks over these spots to ensure the unit has enough support.
4
Mount wood boards over the marked spots for additional support. Instead of attaching your speed bag unit to the wall itself, consider mounting a series of 1 by 4 in (2.5 by 10.2 cm) light lumber boards over the areas you marked. This will give your unit additional support, making it less likely to come off the wall.^{[4] X Research source}
- If necessary, recreate your original marks on top of the wooden boards.
5
Attach your support bars to the wall. If necessary, pre-drill holes into your marked spots that are the same size as your support bars’ fasteners. Then, hold 1 of your support bars up to the wall and line it up over the marked spots. Use a level to make sure the bar is straight, then attach it to the wall using screws or similar fasteners. Repeat this process with each support bar.
- To make sure the support bars are secure, tug on them with your fingers. If they move, tighten the fasteners some more.
- For lighter models, drywall anchors and similar fasteners should be more than sufficient.
6
Connect your speed bag mounting plate to the support bars. Lift up your unit’s bag mounting plate and slide the attached beams into the newly installed support bars. Depending on your specific model, you may need to hold these beams in place with screws or similar fasteners.^{[5] X Research source}
- If your mounting plate will not slide in correctly, you may need to realign the support bars.
If not already attached, screw the included swivel hook onto your unit’s mounting plate. Then, connect your speed bag’s top loop to the bottom of the swivel hook. If properly assembled, the belly of your speed bag should sit at about eye level.^{[6] X Research source}

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Method 2

Method 2 of 3:

Setting up a Free-Standing Unit

1
Purchase a punching bag stand that includes a speed bag mount. With a few rare exceptions, most stores do not sell dedicated speed bag stands. Instead, you’ll need to buy a traditional punching bag stand that comes with a speed bag mounting plate and swivel hook.^{[7] X Research source}
- You can find punching bag stands at sporting goods and fitness supply stores.
- Depending on their quality, most punching bag stands cost between $100 and $300.
- For a cheaper solution, try building a bag stand at home.
2
Assemble your stand by following the manufacturer’s instructions. Every punching bag stand is different, meaning there’s no single, unified set-up procedure for all of them. Because of this, you’ll need to follow the manufacturer's included instructions to make sure everything gets assembled properly.
- Your unit’s instruction booklet should explain how to set up the device’s support legs and speed bag mounting plate. If it does not, contact the manufacturer for assistance.
3
Hang your speed bag on the stand at eye level. Once it’s fully assembled, attach your speed bag’s top loop to the swivel hook located underneath the bag mounting plate. If necessary, adjust your stand so the bottom of the speed bag sits at about eye level.^{[8] X Research source}
- Unlike many wall-mounted speed bag units, almost all bag stands come with built-in adjustment options.
Many consumer-level punching bag stands become top-heavy once you hook a bag onto them. If your unit falls into this category, make sure to hold down the device’s legs with sand bags or similar weighty objects. This will keep the stand from falling over during use.^{[9] X Research source}

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Method 3

Method 3 of 3:

Using Your Speed Bag

When using your speed bag, make sure to hold your arms up so that your fists are directly in front of the bag and your elbows are parallel to it. Not only will this protect your face from injury, but it will also help you build endurance by forcing you to keep your arms up.^{[10] X Research source}
2
Punch the bag using small, ovular motions. To hit your speed bag properly, do not use straight punches or jabs like you would in a fight. Instead, move your fists in small, ovular motions so that the furthest point of each oval hits the bag. Remember: speed bags are about rhythm and stamina, not power, so you don’t have to hit the bag hard.^{[11] X Research source}
- When first starting out, hit the speed bag using the back side of your fist. Once you gain experience, feel free to switch to the front side.
After punching the bag, count how many times it slaps against the mounting plate. To create a solid fighting rhythm, you should send your fist out again on an odd beat. When you first start practicing, try punching after every 5 slaps. Once you feel comfortable, try lowering the number to 3 slaps or even just 1.

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