bag exercises

**FighterJones** · Posted On: 11/19/2005 6:08pm

Alright guys, its winter here in canada, and I can't do bagwork in the garage.
So I lugged my 150 pound bag from the garage to downstairs.
I'm wondering what kind of exercises I can do with that deal with applicable strength.
So far I'm just doing bag lifts,(like picking the bag up as if you would suplex it), once I am confident with doing those i'll actually suplex the bag.
I practice positioning with it, like mount->scarf hold->side control->North/South->reverse scarf hold->mount, although i have a hard time doing the scarf holds on the bag so I often skip it lol.
I then put it in my gaurd, practise spike elbows, as if I were goin at a collarbone.
Yeah I strike it.
Um, I practise two sweeps with it (scissor sweep and one which i think most people call the elevator sweep)
Anything else I can do?
Its wrestling season now and I really wanna use this bag to get strength for it.
thanks

**ojgsxr6** · Posted On: 11/20/2005 1:18am

I would check out www.warriorforce.com they have a sandbag workout which you could probably adapt to the heavybag.

**FighterJones** · Posted On: 11/20/2005 8:37pm

thanks dude, anybody have any other suggestions?
BTW, i'm finding good results with doing a suplex only half way plyometriclly, my hoists up are starting to get really powerful.
I'm wondering what else other plyometrics to do with it are,

**Apostol** · Posted On: 11/20/2005 9:33pm

Hoist the bag to your shoulder and then walk as far as you can with it.

**Poop Loops** · Posted On: 11/20/2005 9:48pm

Or put it on your shoulder and do shoot-walks with it (shoot in as if for a double leg, but obviously don't grab anything)

**FighterJones** · Posted On: 11/20/2005 10:01pm

yeah right now i'm just workin on gettin that half suplex thing so i can hoist it on my shoulders.
also one thing i'm doing that i find kinda cool is that i grip it around the bag having it beside me, bend my knees and hoist it on my hip for a hip toss, not sure if thats useless but until someone says to not bother with reasoning i'll do it.
but yeah detinately for hoisting it up on my shoulders.
thanks guys tho, anythin else?

**lawdog** · Posted On: 11/20/2005 10:55pm

I used to practice shooting with my heavybag. Basically the lift portion of the shoot. Just drop one knee with your other foot flat on the ground (as if you've shot in but haven't finished it yet), bear hug the bag with your head on the proper side, and execute the second half of a shoot (thrust the bag up rotate and drive it into the ground with you on top of it).

Also work on sliding or rotating around the bag as you dump it behind you. With this version, you will not stand up or even thrust it up very much, only slightly. It's to drill reacting to a sprawl. Sometimes when your opponent sprawls, if you're quick enough, you can rotate around the sprawl and take your opponent's back. This is done in one movement though, it isn't really a reaction to a sprawl as much as it is a pre-conceived counter to a sprawl. The movement should end with you above and behind the bag, or mounting it.