Heavy Bag Thrust
Stand beside a heavy bag with feet staggered and fairly wide, hand on the bag at chest height. Twist at the waist and push the bag forward as hard and as fast as you can.
- Difficulty
- Beginner
- Type
- Plyometrics
- Mechanic
- Compound
- Force direction
- Push
- Muscles
- 6
Form sequence
01 · stance
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.
02 · thrust · Key step
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.
03 · receive
Receive the bag as it swings back by reversing these steps.
What's working
3D
- Pectoralis Major
Primary · 147 exercises
- Rectus Abdominis
Secondary · 152 exercises
- Anterior Deltoid
Secondary · 338 exercises
- Lateral Deltoid
Secondary · 338 exercises
- Posterior Deltoid
Secondary · 338 exercises
- Triceps Brachii
Secondary · 221 exercises
Open the full 3D atlas →
Alternatives for Pectoralis Major
