An exercise mechanism that includes a speed ball-type punching bag that is mounted onto a support via a D-shackle that is attached to a loop on the support. The support also has a ball end which is connected to a ceiling mount, with the ball end being supported by a number of ball bearings within the mount and also by the use of a retention washer within the mount. In use, the punching bag provides very liberal movement in all directions while in use due to the presence of the ball end in combination with the ball bearings and the retention washer.