Variants
Beginners can use a medicine ball for the exercise. Very
advanced athletes don’t rest the bag on the ɻoor or on
their shoulder. As an alternative you can do the exercise
with a barbell. Hold onto the barbell with a wide grip.
A–C: The sequence of lifting the punching bag.
6. Workouts
This section describes workouts that can be performed in
solo training. Use these workouts as inspiration for your
training plans and adapt them to your own requirements.
The more speciɹcally the training plan is adapted to your
requirements, the better your results in training will be.