Heavy Bag Thrust

How to perform it

Step-by-step instructions

1. 01Stand beside a suspended heavy bag in a staggered athletic stance and place both hands or the assigned hand firmly against it.
2. 02Brace the trunk, load the hips slightly, and wait until the bag is nearly still.
3. 03Drive through the feet and rotate the hips and torso to thrust the bag forcefully away from you.
4. 04Absorb and guide the returning bag with bent elbows and a stable stance rather than letting it strike or pull you off balance.
5. 05Reset the bag and your foot position before each repetition, then complete the other side as programmed.