Heavy Bag Thrust
Heavy Bag Thrust is a plyometric power - rotational single-arm horizontal push exercise involving Pectoralis major. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Pectoralis major
- Secondary muscles
- Abdominals, Deltoid, Triceps brachii
- Exercise type
- Plyometric power - rotational single-arm horizontal push
Exercise technique
- Bag
Leave safe movement space beside a heavy bag with secure suspension.
- Stance
Take a wide split stance.
- Hand
Place the working hand on the bag at chest height.
- Preparation
Prepare your hips and torso for the push under control.
- Push
Let the rear foot pivot, rotate your hips and rapidly push the bag forward.
- Follow-through
Extend your arm while keeping your torso over your base of support.
- Receive
Soften your elbow and legs to absorb the returning bag.
Key technique points
- Check the bag suspension.
- Generate the push through hips, torso and arm in sequence.
- Allow the rear foot to pivot.
- Keep your wrist straight.
- Watch the return swing.
- Keep your head away from the collision path.
Common mistakes
Rotating only the lower back
Do not twist your lower back while fixing your hips and foot.
Bending the wrist
Do not let the hand bend backward during the palm push.
Punching the bag
Do not turn the palm push into a hard punch.
Receiving with a locked arm
Do not stop the returning bag with a straight elbow.
Abandoning balance
Do not fall forward uncontrollably after the push.
Ignoring the return swing
Do not move your head or torso into the returning bag path.
Frequently asked questions
Heavy Bag Thrust: why is “Rotating only the lower back” a mistake?
Do not twist your lower back while fixing your hips and foot.
Heavy Bag Thrust: why is “Bending the wrist” a mistake?
Do not let the hand bend backward during the palm push.
Heavy Bag Thrust: why is “Punching the bag” a mistake?
Do not turn the palm push into a hard punch.
Heavy Bag Thrust: why is “Receiving with a locked arm” a mistake?
Do not stop the returning bag with a straight elbow.
Heavy Bag Thrust: why is “Abandoning balance” a mistake?
Do not fall forward uncontrollably after the push.
Heavy Bag Thrust: why is “Ignoring the return swing” a mistake?
Do not move your head or torso into the returning bag path.
What should I focus on when doing Heavy Bag Thrust?
Check the bag suspension. Generate the push through hips, torso and arm in sequence. Allow the rear foot to pivot. Keep your wrist straight. Watch the return swing. Keep your head away from the collision path.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.