Heavy Bag Thrust

How to do it

1. Stand facing a hanging heavy bag, feet about shoulder-width apart, with both hands on the bag at chest height.
2. Bend the knees and sit the hips back slightly, keeping the chest up.
3. Drive the bag away from you explosively with both hands, straightening the arms and driving through the legs.
4. Let the bag swing away and catch it with bent arms as it comes back.
5. Absorb its swing with the arms and legs, then drive it away again.
6. Keep the trunk braced through every catch and thrust.

Common mistakes

• Pushing with the arms alone. The legs and trunk drive the thrust and the arms finish; an arm push barely moves a heavy bag.
• Catching the bag with straight arms. The elbows give as it arrives; a stiff catch jars the shoulders and wrists.
• Standing tall. The knees are bent and the hips back so the legs can drive; a straight-legged thrust is all shoulders.
• Letting the bag swing past you. Catch it in front of the chest as it comes back; a bag that gets past the hands hits the body.

Muscles worked

Primary

• Pecs

Secondary

• Abs
• Shoulders
• Triceps