Years ago, in the more golden age of boxing and the outdoor camps, the speed bag was suspended in the middle of its own ring. The boxer could then have 360 degree movement around it. But when most training facilities moved indoors the speed bag ring was lost and it was moved to a wall. Unfortunately, this eliminated the full degree of movement and footwork capability. It also produced a classic “facing front” speed bag punching stance which is not optimum for self defense.

 

Today speed bag setups come in two styles, either attached to a wall or a free standing frame

 

 

Wall units usually attach to a wall, but may be modified to attach to a support column or perhaps an overhead support system. The main thing is they are very stable and are fixed to that location. There are several choices for wall units depending on sizes, styles and price.

 

 

Free standing frames are a stand that sits on the floor. These are often used in areas where there is no place or desire for a wall attachment.

 

 

• The smaller light weight home wall units hold up best if only medium size (11x8 or 10x7) or small bags (9x6, 8x5) are used. Economy units usually come with a 24 inch diameter rebound board. Most 11x8 bags will come right up to the outer edge or even go a slightly past the edge of the board. This is not good for the bag, and the pendulum force of the larger swinging bag could make the lightweight board shake. That is why smaller bags are recommended. If these bags are too fast for your skill level, let a little air out of them to make them mushier.   
• To reduce vibration and increase the stability, it is recommended to use speed bag wall units with two vertical wall poles. These will hold steadier when performing techniques that move the bag sideways, such as the hook punch. Single pole units seem to sway a lot more.
• Some places put weight plates or dumbbells on top of the wall unit board to reduce vibration. This may be unsafe because the weight can shift and fall on your head. Keep the top of the board clear. If you must place something over the board, use a soft material, such as canvas or fabric bags filled with sand. Something that will not shift or vibrate during use. Sand filled bags are recommended. 

• The greatest problem with free standing frames is the single vertical pole, which seems to have problems holding the board still during use. It is difficult to find free standing frames with two vertical struts for board support. Stability may be increased on single pole units by attaching some type of stabilization straps to the frame to hold it steady. (pictures below) Those shown here are ratchet luggage straps available from most department stores. At least two are recommended, but we find three straps on the unit to be better. Two straps are seen attached to the board, and a third strap (not seen) is also attached running the length of the single vertical pole.

 

 

Here is a free standing unit secured with straps having open hooks and ratchet locks. The hooks slide into the channel iron of the frame.  Some free standing units use tube shaped steel rather than channel shaped.  You may have to modify your frame by attaching eye hooks or eyebolts to the steel or board to attach the straps.   SEE this floor frame in action! Go to the bottom row of the video clips listed in the DEMO MENU.  Note the straps.

 

 

• If you use support straps as shown here, be sure and tighten them evenly. Take all the slack out of each strap, then crank each ratchet the same amount of times.  Ideally you want equal tension on all the straps.  They need to be fairly tight to secure the unit evenly. Make sure the ratchets are locked before you use the bag. Punch easy at first to check the tension and board sway.

• During your workout with the bag, you may need to check and retighten the straps, as punching may stretch and put slack in the them. retight all evenly.

• When your workout is finished, be sure and release the tension on the straps. Do not leave them tightened for long periods of time, for they could bend or warp your floor stand.

 

• Free standing frames shown here almost always require weights or sand bags on the floor pods. Some freestanding frames have stacking poles for this, as well as a stacking pole on top of the board. (see pictures above.) It is not recommended to stack weights over the board. This may cause the unit to become top heavy and increase the risk of it falling over from a hard punch. We much prefer to secure the board with straps to lock it in place. It will move slightly either way.

• Free standing floor frames are often call “home gyms” by boxing companies.
• It is a good idea to keep a few tools on hand to tighten all the connections occasionally, including crescent and box end wrenches, vice grips, pliers, sockets and light weight oil.