Swim Over Bag
- Prescription
- 10 × reps / side · 15 s restabout 6 min
- Players
- Solo
- Equipment
- Blocking bag or shield
The arm path worked in isolation on a fixed obstacle, with no partner. The video uses a freestanding contact bag, but any chest-high obstacle will do: a bag stood upright, a pole, a tree, or a weighted chair. What matters is having something to get your arm over.
Key points
- The arm goes high over the obstacle; it does not go around it.
- The body follows the arm: a single arm movement alone teaches nothing.
- Ten reps per arm, alternating the rip underneath and the swim over the top.
Common mistakes
- Going around the obstacle instead of over it.
- Working your strong arm and neglecting your weak one.
Demonstrations
These buttons open the video on its creator's account. No video is hosted or copied here.
Related drills
LEVELS : Beginner · Intermediate · Advanced
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