How to do: Heavy Bag Thrust

Chestbeginnerother

Heavy Bag Thrust — starting position — Start position

Heavy Bag Thrust — finishing position — Finish position

Step-by-step instructions

1Utilize 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.
2Begin by twisting at the waist, pushing the bag forward as hard as possible. Perform this move quickly, pushing the bag away from your body.
3Receive the bag as it swings back by reversing these steps.

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Photos & base instructions from the open-source Free Exercise DB (public domain).