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Heavy Bag Rotations Exercise

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Part of the video series: Plyometrics Training Exercises

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Summary: Rotating a heavy bag, or punching bag, is a great way to build upper body and core strength. Learn how to use punching bags for sports training in this free athletics video lesson.

Views: 730 | Tags: training, workout, exercises, muscles, power, plyometrics, strengthening

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About the Expert

Kirk Vickers Kirk Vickers, the owner of TRIAD Performance Gym and Training Center, has been a respected figure in the Michigan sports community for more than two decades. ... read more

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Video Transcript

Heavy Bag Rotations Exercise

KIRK VICKERS: This next movement, again, is another dynamic explosive power motion and movement. We're going to be working on shoulder development as well as some core strength so a lot of upper-body work on this one. What we're going to do--we're going to use the bag. We're going to walk into the bag and, again, we want to have a good wide base outside our shoulders. We're going to take the bag. We're going to rotate it around without moving our hips. Leaning to the bag slightly, move it around the other way. Try to keep the hip squared up. You'll feel a lot of rotation through here. We're calling in a lot of obliques; we're getting a lot of shoulder work; we're getting a lot of stability and control at the shoulder blades. This is a great motion to develop core strength and shoulder strengthening. So again, round, back around and make sure you breathe.

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