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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.

Dificuldade: Iniciante
Tipo: Pliometria
Mecânica: Composto
Força: Empurrar
Músculos: 6

Sequência

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
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.

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