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Heavy Bag Boxing: Squat Thrust Push-Up With Power Double Punch

By RealJock Staff

This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.

The squat thrust push-up develops explosive leg power plus chest and shoulder strength. The power double punch is a straight shot from both shoulders; the farther the bag swings, the more strength you need to manage its return. If you keep up the pace and take each motion to full extension, you'll get your heart rate up as well.

Muscles Worked
Starting Position
Stand behind a heavy punching bag with your feet hip-width apart. Sit down into a deep squat, pressing your hips back and down and bringing your chest forward until you are able to put both hands on the floor, with your hands wide of your feet (see Photo 1).


  1. From the starting position, kick your feet back into the push-up position in one fluid motion (see Photo 2).
  2. Next, perform a push-up. Slowly bend your arms and descend toward the floor. Keep your neck in line with your spine throughout; do not jut your chin out towards the floor at the bottom of the movement. Stop when your elbows are at a 90-degree angle (see Photo 3).
  3. Reverse position and push back up to the plank position. Do not lock your elbows at the top of the push-up.
  4. Immediately lift up your feet and shoot them back towards your hands, landing them back at the starting position (see Photo 4 and 5).
  5. From the squat, press swiftly and forcefully to standing, and immediately perform a double punch. Starting with elbows bent slightly behind you and your fists bunched, punch both fists straight and powerfully into the bag, following through so that your arms come to full extension as the bag swings away (see Photo 6 to 8).
  6. As the bag comes back, catch the swing with your fists out and control its momentum toward your body, blocking it (carefully!) with your chest and bringing your elbows back to your sides (see Photo 9).
  7. Once the bag is still, and as quickly as possible, drop into the squat once again and repeat the push-up to punch sequence, for a set of 12 repetitions of the entire exercise.
About Billy Polson: Billy Polson is the founder and co-owner of DIAKADI Body training gym, which was voted the best personal training gym in San Francisco by CitySearch in 2006. A competitive swimmer and triathlete in his own right, Polson has over 15 years of experience working as a coach and trainer, and was recently named by Men's Journal Magazine (December 2005) as one of the Top 100 Trainers in America.