Upper Body

• Swinging above the head - (develops strong grip, flexibility, strength endurance, balance and coordination, develops great scrambling skills for wrestling)
  
  
• Good Morning / Bend over's - (develops lower back strength and strengthen the ham strength on the legs, helps wrestlers to be much stronger in lifting positions also helps the wrestlers to develop more effective duck under techniques.
  
  
• BackExtensions - (helps building strong lower bag for the gut wrench defense in parterre position, builds powerful lower back for lifts from parterre, trains the wrestlers how to keep their legs and butt’s tight which is very important while defending gut wrench.)
  
  
  
• Power snatch - develops explosive strength for the upper body, great exercise for changing level techniques in wrestling.
  
  
• Curls- makes a great arms work out for biceps and forearms – great for pulling in wrestling
  
  
• Triceps workout - trains the back part of the arm/ triceps and upper shoulder- helps pushing and pummelling in wrestling
  
  
• Upright rows - strengthens the shoulders and helps prevent shoulder injuries in wrestling, also helps with developing powerful and faster pulls in wrestling
  
  
• Trunk-twists - develops strong torso- great exercise for developing off balancing techniques in wrestling
  
  
• Shoulder press - Builds strong shoulders
  
  
• Plate work out - very important workout for wrestling, strengthen the upper body and develops great will power and strong grip
  
  
• Sit ups with the bag over the ankles - works the abs, muscles around the ribs, and the core. To have strong ribs is very important in wrestling.
  
  
• Push ups with the bag on top of the back /side to side - Great upper body work out. Great exercise for developing a better gut wrench defense.
  
  
• Bridging with the bag - This exercise is really helping us to build strong neck muscles with is very important for each wrestler.
  
  
• Pull ups and Chin ups with the bag - Great for building s strong back and arm strength. Great exercise for each wrestler
  
  
• Back step throws / Arm throw imitation - This exercise will help each wrestler to train his back step for arm throw and also will help develop a strong grip. Great wrestling specific exercise
  
  
• Throws the bag over the chest and head - Helps with especially the young wrestlers that are afraid to throw body locks. This very important wrestling exercise will teach the young wrestlers to not be afraid while doing throws over chest ( body lock, lateral drop, salto etc.)
  
  
• Passing the bag to each other – This exercise helps the wrestlers to build good pummeling skills

Lower Body

• Lunges - Great exercise for balance and building specific strength on the legs which is very important wile doing the leg and body attacks.
  
• Site to side lunges- this exercise helps building better hip and leg flexibility for wrestling
  
• Back Squats – Jumps- Build explosive strength which is very important for developing legs and upper body shots.
  
• Long Jumps – Great exercise for building explosive leg power
  
• High Jumps - Explosive power building
  
• Sprints bleachers while holding the bag on top of the shoulders - Great endurance exercise for wrestlers
  
• Static squats on 5 levels - builds strong legs and will power, helps with the techniques that require level change

Design and Durability

Your Training Bag carries a 1-Year Warranty starting from the purchase date. The producer of this product warrants that your Power Bags will be free from defects in materials or workmanship during normal use.

All defects related to materials and manufacturing are covered.

The special design on the bag is very convenient and not very complicated when switching from one exercise to another.