KIRK VICKERS: The next motion of movement
is what's called the dynamic bag push. We're
going to use the punching bag here to help
us demonstrate this drill and to use as another
medium to develop some strength and explosive
power. This is a great movement for somebody
involved in sports. It's got pushing motions
or activities. But if you just want to develop
more strength through the upper body and some
core strength, this is a great movement. What
we're going to do is we're going to take the
bag. We want a good wide position on our feet.
Make sure you're not too stable. We don't
want to load up our spine. Outside our shoulders,
knees are always bent. We're going to walk
into the bag with our hands kinda splayed
out. On the palms of our hands, we're going
to let the bag come to us. We're going to
explode it out and make sure we catch the
bag. If you don't catch the bag properly,
you won't ever do that again because you're
going to get smashed in the face with a bag
so be careful. Push out, catch it. What we
get here is a lot of deceleration. That's
called eccentric work. That's great to build
power and strength through the upper body.
So here, come back. Do 15 to 25 of these,
pushing straight ahead.