Exercise library · Chest

How to Do Heavy Bag Thrust

Step-by-step instructions, muscles worked and workouts that use the heavy bag thrust.

Heavy Bag Thrust animated demonstration from start to end position

Main muscles	Chest
Also works	Abs, Shoulders, Triceps
Equipment	Other
Level	Beginner
Type	Plyometrics

How to do it

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.
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.
Receive the bag as it swings back by reversing these steps.

Form tips

Start light and own the movement before adding weight.
Control the lowering phase — don't drop into it.
Keep breathing; exhale on the hardest part.
Stop if you feel sharp pain (different from muscle burn).

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Gear for this exercise

Exercise mat

Exercise matGrip and comfort for floor work, core and stretching.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.

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