Add in a new plane of movement to a traditional power training move. The bag can be lowered as described or slam it down for extra power development.
Begin in a wide squat position with feet shoulder distance apart, the feet and thighs slightly turned out, the knees and hips flexed to approximately 90°, and ensuring the knees remain in-line with the ankles and do not move in advance of the toes
The body is rotated to one side, gripping the handles of the conditioning bag, holding it just above the floor
Ensuring the core is engaged, power up to an upright standing position bringing the bag central, rotating the arms to bring the elbows forward, and flexing the knees
Drive the conditioning bag overhead, avoiding locking the elbows at the top of the movement or hyper-extending the spine
Reverse the motion, lowering the conditioning bag towards the floor on the opposite side of the body to repeat on the other side
Emphasise transferring the power through the feet, up through the legs, core, and upper body when moving the conditioning bag