Heavy Bag Thrust

Also called bag thrust, heavy bag push and punching bag thrust.

Works

Chest, plus abs, shoulders and triceps

Equipment

Other kit

Level

Beginner

Type

Compound

How to do it

Setup. Utilize a heavy bag for this exercise. Assume an upright stance next to the bag, with your feet staggered, fairly wide apart. Place your hand on the bag at about chest height. This will be your starting position.

1. Begin by twisting at the waist, pushing the bag forward as hard as possible. Perform this move quickly, pushing the bag away from your body.
2. Receive the bag as it swings back by reversing these steps.

Cues

• Staggered stance, hand on the bag.
• Rotate from the hips.
• Shove the bag hard.
• Brace and absorb the return.

Common mistakes

• Pushing only with the arm.
• Getting knocked off balance.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Swap for