Heavy bag OHP

[nopardaid]

I was doing several things with the heavy bag yesterday: holding it in front of me running around (good grip training), on my back running uphill, launching it over my shoulder. But the most challenging exercise I did was to "clean" it, and then OHP it, it took about 5 tries before I could actually balance it but I was able to do it about 7 times total. If you have never tried to OHP a heavy bag, it is much harder than it sounds.
Some may consider it "conditioning" but I think it is very much strength oriented. I did it with minimal rest between sets to get my cardio up and it is one of the best workouts I have done in a long time.
I know this is not the first time, or the 10th that heavybag training has been talked about, but I am now a follower of it!

 

[SmashiusClay]

I've said it before, I'll say it again:

Shoulder punch bag, slam it, g'n'p it, pick up onto other shoulder, repeat til you vomit or pass out.

 

[nopardaid]

I've said it before, I'll say it again:

Shoulder punch bag, slam it, g'n'p it, pick up onto other shoulder, repeat til you vomit or pass out.

I wish I would have been doing this all those years instead of running, god damn that's boring.

 

[SteveX]

I was doing several things with the heavy bag yesterday: holding it in front of me running around (good grip training), on my back running uphill, launching it over my shoulder. But the most challenging exercise I did was to "clean" it, and then OHP it, it took about 5 tries before I could actually balance it but I was able to do it about 7 times total. If you have never tried to OHP a heavy bag, it is much harder than it sounds.
Some may consider it "conditioning" but I think it is very much strength oriented. I did it with minimal rest between sets to get my cardio up and it is one of the best workouts I have done in a long time.
I know this is not the first time, or the 10th that heavybag training has been talked about, but I am now a follower of it!

How heavy is the bag your using? Sounds pretty hard, especially with the lack of gripping surface on a heavy bag

 

[nopardaid]

How heavy is the bag your using? Sounds pretty hard, especially with the lack of gripping surface on a heavy bag

It's the 100lb Everlast bag. I end up with one hand near the bottom and one hand in the middle because the filling gets settled.

 

[SteveX]

It's the 100lb Everlast bag. I end up with one hand near the bottom and one hand in the middle because the filling gets settled.

kind of like a mixed deadlift grip?

 

[nopardaid]

kind of like a mixed deadlift grip?

No, when it's on the ground I grab around it, flip it to my shoulder, then work both my hands under it then push press it up.
I think I worked more muscles doing this than any thing else I have done, including squat, because of the extreme balancing it took to do it.

 

[krellik]

Hmm sure you are sure to add "some" strength by it, just like you would from kettlebell swings, wrestling, pushups, burpees, hindusquats, etc etc but since it is quite hard to increase the weight with a heavy bag it is more suitable for conditioning, that way you can indeed train progressive with various intensity, training in variously fatigued states, etc

 

[nopardaid]

Hmm sure you are sure to add "some" strength by it

Just wanted to make sure that people understand the reasoning that it's in this forum.

 

[STWACOACH**]

I was doing those for a while. I would grab the bag and drag it 50-100 yards, pick it up and do 10-12 reps, then drag it back. Great workout idea man. I think it is a fantastic way of switching things up.

 

[Bubble Boy]

Wrestling a heavy bag is brutal...and one of life's great pleasures.

 

[Keith Wassung]

Wrestling a heavy bag is brutal...and one of life's great pleasures.

I only did that once,,,,when I was in the Navy,,,we had been out drinking and had just entered an after hours club....out of the shadows she emerged, her teeth still covered in plankton.....

 

[Lusst]

*chuckle*

 

[deadlyshaolin]

WHen you're OHPing the heavybag, just make sure you be careful and don't do what I did the other day -- losing your grip and have the bag fall down and hit your mouth. My neck is still sore.

 

[finnegan]

On a heavybag OHP, I usually grab one of the rings at the top where the chain goes and dig under with other hand near the bottom. Jerk it up without letting go of the ring. You end up with your palm open on the bottom to balance it and your fist closed at the top to hold the ring.
This works for me anyway.

Another suggestion: Do some Heavybag Zerchers as well.

 

[Bubble Boy]

Also maybe lash some rope around the thing at about where your hands would go for OHP. Something to grab onto.

 

[Bubble Boy]

I only did that once,,,,when I was in the Navy,,,we had been out drinking and had just entered an after hours club....out of the shadows she emerged, her teeth still covered in plankton.....

Well at least you didn't marry her like I did mine.

 

[krellik]

Also maybe lash some rope around the thing at about where your hands would go for OHP. Something to grab onto.

A big part of overhead pressing the heavybag is that it is really hard to balance it and you -have- to have it balanced to press it, so in my eyes its kind of counterproductive to try and find or create good grips on it.