Heavy Bag Thrust

Technique

How to perform Heavy Bag Thrust

1. Stand beside a securely suspended heavy bag in a stable staggered stance, with the working hand touching it around chest height.
2. Keep the working elbow bent and organize your stance so the bag can swing clear of you.
3. Turn your torso and hips together as you drive the working hand forward and extend the elbow to thrust the bag away.
4. Allow the feet to turn as needed with the hip motion rather than forcing the rotation through a fixed lower back.
5. As the bag returns, bend the elbow and reverse the turn to absorb its movement under control.
6. Settle the bag and reset your stance before the next thrust, then repeat on the other side.

Programming relevance

Muscles involved

Primary targets: External Oblique, Internal Oblique, Pectoralis Major Sternocostal Head.