- Shoulder
- Rack
- Back
- Zercher
- Bear Hug
- Headlock
- Overhead
Shoulder
Place the power bag on one shoulder keeping your head straight and spine neutral. Because the power bag is unilaterally loaded this position will really engage the core to keep the spine in a vertical position.
Rack
Grip the power bag by the handles, holding the power bag on your chest whilst keeping your head straight and spine neutral. Roll your elbows under the bag so that your elbows are pointing forward and down. Again, with the power bag on the front of your body the load will pull you forward. Keep your shoulders packed down, core tight and your shoulder blades squeezed together.
Back
Place the power bag across the back of the shoulders like you would if you were doing a barbell back squat or good morning. Keep your shoulders packed down, core tight, chest proud and your shoulder blades squeezed together.
Zercher
Place the power bag in the cradle of your arms keeping your head straight and spine neutral. Because the load is placed on the front of the body the load will pull you forward. Keep your shoulders packed down, core tight and your shoulder blades squeezed together. This holding position will also challenge the arms.
Bear Hug
Hold the power bag vertically in front of the body by wrapping your arms around the power bag and squeezing tight. Keep your head straight, core tight, spine neutral and shoulders packed down. This holding position is great for developing arm gripping strength.
Headlock
Hold the power bag under one-arm on the side of your hip, the power bag is unilaterally loaded which will really engage the core. If you’re using a heavy power bag you might need your other arm for support. Keep your shoulders packed down, core tight and your shoulder blades squeezed together.
Overhead
Hold the power bag overhead with your arms locked out, shoulders packed down and abs braced tight. This holding position is very challenging and excellent for developing strong shoulders.
All these power bag holding positions have unique benefits so try to incorporate as many of them as possible into your training program.