What is a Double End Speed Bag?
Out of all the striking techniques, boxing is all about rhythm, mastery of movement, and timing.
For the smooth, seamless movements boxers have to incorporate into their fight routines, they’ll need a double end bag to develop better hand-eye coordination, among other things.
People often use different names to refer to this amazing piece of boxing training equipment, such as floor-to-ceiling bag, crazy bag, or crazy ball. This small air-filled bag is suspended at both ends, and connected to the floor and ceiling with a stretchy cord.
You get varied size, shape, and rebound elasticity in these bags, enabling you to practice different levels of punching workouts.
It is designed to help you develop defensive AND offensive techniques simultaneously, improve reflexes and rhythm, and hit without getting hit.
How to Hang a Double End Bag at Home?
The double end bag comes with bungee cords and hooks that are used to hang it. The height of the bag can be adjusted according to your own double end speed bag workout requirements.
You will need the following equipment when installing a double end bag;
- Double end bag (with bungee cords and hooks)
- A marker or pencil
- A plumb
- Drilling machine
- Screwdriver
How to Set Up a Double End Bag?
Once you have all the things you require, you simply have to follow the steps mentioned below:
Step # 1
- Decide on the location where you will install the bag. If you have a punching bag or speed bag set up in your home, then you can pick that same location.
- It will benefit you in a way that you can use the ceiling or wall mount for that bag to install the double end bag.
Step # 2
- In case there is no ceiling or wall mount, you should find the best spot on the ceiling for the top anchor.
- Place the mount or hook on the ceiling and mark the points with a marker.
- The chosen anchor points should be able to handle the weight of the bag and the movement it will make during double ended bag drills.
Step # 3
- Hang the plumb tool to find the anchor point on the floor.
- Simply hang the plumb from the ceiling anchor point, and the plumb bob should indicate the location precisely.
- Mark the necessary points the same way as mentioned before.
Step # 4
- Drill holes in the marked points on the ceiling and floor.
Step # 5
- Fasten the screws of the mounts and tighten them securely with the screwdriver.
Step # 6
- Attach one bungee cord to the ceiling anchor and connect it to the bag. The double end bag should hang freely.
- Attach the second bungee cord to the lower anchor point and connect it to the bag. The bag should be suspended in midair.
Step # 7
- The bungee cords that you have received with your bag are adjustable. You can bring the ball up or down and adjust the height according to your workout.
- The ideal height for boxing workouts is close to your chin.
- The bungee cords shouldn’t be left too loose or the bag will swing too far away when you throw punches.
Double Ended Bag Drills
The first thing about a double end bag that you should remember is that it is more like a speed bag than a heavy punching bag. So, you will be focusing more on precision and timing than on power.
Basic Punching Combos
- You can start the workout with basic straight punches. Try to throw them as part of different combinations. You can make up your own combination and be quick with your hits.
- Don’t wait more than 3 seconds between your combos.
Example Combos:
- Jab-Jab-Jab
- Jab-Cross-Jab
- Jab-Jab-Cross
- Jab-Jab-Uppercut
You can also add body shots to the combo.
Basic Defensive Movement
The defensive movement can be added to the punching combos you are throwing at the bag.
For example, throw a 3 punch combo and make the third punch a little harder, and the bag will make a pendulum toward you and you can move your body and head to avoid it.
Example Combos:
- Jab-Jab-Block
- Jab-Cross-Head movement
- Jab-Cross-Jab-Slip
Basic Foot Movement
Double end punch bag can help you with your footwork as well. You have to punch and move, jab and move, and throw a combo and move.
Example Combos:
- Pivot jab-Pivot jab-Cross
- Jab-Jab-Slide left-Jab
- Jab-Jab-Slid right-Jab
There are many other different double end speed bag workout variations that you can perform on your double end punch bag. So, experiment and see how you can improve your boxing skills with the help of the bag.
The mounting process is easy, as long as you follow the steps. Make sure that you inspect the anchor points once every couple of weeks to see if they are holding. This will help you avoid any unnecessary accidents during your workout sessions.
Benefits of Training on the Double End Bag
The first time you hit a double bag, you quickly realize that punching bags really do fight back. These stretchy bags bounce back fiercely after a solid hit. So, if you’re not aware or a little slow, it can literally be in your face.
Now, let’s move to some of its major benefits.
1. Improved Accuracy
While a stationary punch bag challenges your strength primarily, the double-ended bag constantly challenges you in various ways. After the first punch, the double-ended bag rarely stays in the same place twice and never for long.
You can’t just blindly tap the bag in a half-conscious state. Instead, you’re constantly reading the bag, predicting your moves, and honing your strikes. These skills are critical to hitting a moving target like your boxing opponent.
2. Better Timing and Rhythm
The fast, unpredictable movements of the double ended speed bag help you work out an improved sense of timing and rhythm. In boxing, your ability to know when to hit matters just as much as assessing where to hit.
3. Speed and Endurance
Heavy bags train strength and combinations but don’t specifically improve your speed. If you try the same slow, powerful punches on a double rebound bag, the target is already far away by the time your fist reaches its destination.
To hit fast-moving objects – like an opponent’s head – you need to throw fast punches. Quickly delivering your attacks and returning them to your guard strains your muscles and builds stamina.
4. Defense and Reflexes
Double-ended bags fight back, often with considerable speed. The fear of retaliation makes it increasingly challenging for you to hit the bag. So, you adapt with alternating blocks, slides, and moves.
The double-ended pouch enhances your reflexes not only for attacking when the opportunity presents itself but also for blocking and moving when needed. It also makes you extra cautious about keeping up your guard. If you don’t, you end up getting hit by the bag in retaliation.
Conclusion – The End Goal of Double Bungee Bag Training
Training on the double bungee bag will allow you to take your boxing and punching skills to a whole new level. You’ll become faster, livelier, and more efficient. You’ll know how to time your punches, able to throw quick punches that whip and hit at the perfect moment to do the most damage.
You’ll not only be a better hitter, but you’ll also move better because of more rhythm in your body (which you can develop in jump rope and double end bag drills).
There really isn’t a replacement for the double-end bag. There’s a reason pros and top boxers rely on the double ended speed bag!
When you combine your double end bag drills with punch bag workouts, you’ll evolve into a better combat sports practitioner. And this is what RDX sports is all about, helping you move, improve and evolve, making the most of what you have.
