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Sit-Up Punches at the Free-Standing Bag

IntermediateStrengthTier T3

Lie on your back in front of a free-standing bag with your feet toward it. Sit up, curling your trunk toward the bag, and give two punches at the top. Lower back down under control.

Targets: Spine Chain (Full Spine)
Muscles: Rectus Abdominis

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Lie on the back on the floor in front of the free-standing bag, feet toward it.
  • Bend the knees with the feet flat pointing at the bag.
  1. He lies flat on his back on the floor in front of the free-standing bag, knees bent, feet flat and pointing toward the bag base within reach.

    Step 1 of 5

    Lie on the back on the floor in front of the bag, feet toward it.

  2. His trunk is curling up through the sit-up, shoulders off the floor, rising toward the bag, fists still drawn at his chest.

    Step 2 of 5

    Perform a sit-up, curling the trunk up toward the bag.

  3. At the top of the sit-up his two fists are striking the side of the bag in a one-two sequence, the lead hand extended and the trail hand beginning its punch.

    Step 3 of 5

    Give two punches, one-two, at the top against the bag.

  4. He is lowering his trunk back toward the floor under control, shoulders descending, fists drawn back to his chest, feet still planted.

    Step 4 of 5

    Lower back down under control toward the floor.

  5. He lies flat on his back on the floor in front of the free-standing bag, knees bent, feet flat and pointing toward the bag base within reach.

    Step 5 of 5

    Lie on the back on the floor in front of the bag, feet toward it.

Breathing

  • Exhale forcefully through pursed lips during the concentric contraction.

Safety Information

Brace your core tightly. Avoid arching the lower back. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Keep the sit-up and the two-punch contact at the top, and avoid standing strikes and full-force strikes. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.