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Heavy Bag Rotational Thrust

AdvancedStrengthTier T3

Stand in a wide staggered stance beside a heavy bag with one hand on it. Twist from the hips and waist, then unwind and thrust the bag forward. Receive the bag as it swings back and go into the next thrust.

Targets: Spine Chain (Full Spine)

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

  • Stand in a wide staggered athletic stance next to the free-standing bag.
  • Place one hand on the bag at chest height.
  1. He stands in a wide staggered athletic stance beside the free-standing bag, his right hand placed on the bag at chest height, left hand free, hips square.

    Step 1 of 5

    Stand in a wide staggered stance beside the bag with one hand on it at chest height.

  2. His hips and waist have twisted away from the bag, coiling the trunk, the rear foot pivoting, the right hand still on the bag at chest height, the bag still upright.

    Step 2 of 5

    Twist the hips and waist away to load the thrust, pivoting on the rear foot.

  3. His hips have driven around through the twist, his right arm extended hard into the bag, and the bag is thrust forward, swinging away tilted on its base.

    Step 3 of 5

    Unwind the twist and thrust the bag forward as hard as possible.

  4. The bag is swinging back toward him and he is receiving it with the right hand at chest height, knees and hips softening to absorb the return, loading into the next thrust.

    Step 4 of 5

    Receive the bag as it swings back, absorbing it into the next thrust.

  5. He stands in a wide staggered athletic stance beside the free-standing bag, his right hand placed on the bag at chest height, left hand free, hips square.

    Step 5 of 5

    Stand in a wide staggered stance beside the bag with one hand on it at chest height.

Safety Information

Pivot off your rear foot to drive the turn through your core. Draw your shoulder blades back and keep your upper back braced. 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. 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.