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Hitting the Speed Bag Again, Finally


FINALLY, Napalm, has started to hit the speed bag AGAIN! (Read as if the Rock were cutting a promo)

Very sorry for my lack of posting.

I must say that over the last two weeks, I have grown to respect single parents even more than ever.

I have been a single dad throughout much of the last two weeks because Mommy has been traveling for work. That makes me the guy who not only drops the little lady off at the baby-sitter, but also the one who picks her up at night.

As always, every day is a blessing with my daughter, but running both ways does cut out of my time for productivity and sharing training insight with all off you.

I want to break the silence by showing you something I am extremely excited about. It is not something I write about that much, but there is a reason for that. The subject – Speed Bag Training.

You have not seen many articles or videos from me on this because for the last several years I have not had one installed in my home or gym, and I have spent almost NO TIME whatsoever in commercial gyms that have them.

I talk about this a bit in the video below:

Look at that awesome platform, eh? Doesn’t shake or vibrate at all, which is so important for working the speed bag’s many advanced techniques.

In the video, I talk about the hidden value of speed bag training: lower arm health, especially for the high forearm/elbow area. The normal techniques work the forearm on the outside, where Tennis Elbow sets in. When you hit from the back side of the bag, it works the high forearm where the brachioradialis crosses the elbow. I have had terrible pain in both these spots many times over the years, so I am extremely happy to have this set-up so that I can add yet another prong of attach for preventing elbow pain from setting back in.

I was so excited to be able to hit on the bag again, that I decided to pull out some advanced techniques that I have never seen anyone else do before. Check these variations out.

Hitting the Speed Bag with a Mallet and Hammer

Hitting the Speed Bag While Holding Heavy Shots

I have plenty more coming your way, so stay tuned.

If you are interested in more tips on Speed Bag Training, be sure to sign up for this special email list I just set up:

In the meantime, I want to give a shout-out to two guys who were instrumental in my ability to learn to hit the speed bag as well as I have: Alan Kahn and Zach Ruffo.

Shout Out: Speed Bag Kink and Speed Bag Skunk

All the best in your training.


P.S. Did you see the brand new program I released this week with Rick Kaselj, called Fix My Wrist Pain?

If you have wrist pain, make sure to check this out today. If you don’t have wrist pain, keep it away with some of the techniques found here:


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