The Core on Bravo Series: Semi-Squatting Reciprocal Punch

Semi-Squatting Reciprocal Punch

                         with Brett Fischer PT, ATC, CSCS 

The Core on Bravo is an 8-part video series featuring renowned Strength and Conditioning Coach, Brett Fischer.  Filmed on location at Fischer Sports in Phoenix, Arizona, each episode will feature a rough-cut instructional video with Brett identifying a different specific core exercise using the Bravo Functional Trainer. Along with Dr. Paul Juris of the Cybex Research Institute, he’ll explain the core areas targeted, the accessories used, and proper technique. The purpose of this series is to help you learn not only what you are doing but why you are doing it, for a safer workout with faster results.

>>>"When you don't know your purpose, abuse is inevitable"
                                                                  -Brett Fischer


Episode 6

Exercise:  Semi-Squatting Reciprocal Punch
Muscles targeted:  Pecs, Triceps, Abdominals, Obliques, Quads, Glutes
Condition:  Dynamic
Stability Pad:  Yes



Semi-Squatting Reciprocal Punch

A dynamic core strengtheing exercise on the Bravo, the semi-squatting reciprocal punch is a challenging alternative to the traditional standing cable chest press.  That's because research shows that the stability pad allows the user to more effectively target core musculature compared to free standing cable exercises.

How to perform the Semi-Squatting Reciprocal Punch:

  1. Select desired weight on Bravo weight stack.
  2. Adjust stability pad to about the height of the tailbone
  3. Position feet about shoulder-width apart, with a slight bend at the knees.
  4. Alternate repetitions between the left and right arm, pushing forward toward the center.
  5. Hold position for 45 seconds to a minute.
  6. Progress by increasing the number of reps or the weight.

Try these Advanced Actions*, to increase the demand to the core musculature:

Perform the exercise with different weights at each handle.

Perform the exercise on one leg instead of two.

*Make sure to reduce weight when trying Advanced Actions.


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Brett Fischer


Brett Fischer PT, ATC, CSCS
President of Fischer Sports

Brett is a Licensed Physical Therapist, Certified Athletic Trainer and a Certified Strength and Conditioning Specialist. He has worked with the University of Florida, New York Jets, PGA & Senior Tour and Chicago Cubs. He has served as a consultant to the San Francisco Giants and currently provides training and treatment to MLB, NFL, NHL and NBA athletes.


Paul Juris

Paul M. Juris, Ed.D.
Executive Director, Cybex Research Institute

Dr. Juris earned his Doctorate in Motor Learning from Columbia University in 1993, followed by a variety of positions in higher education, rehabilitative medicine, professional sports, and fitness. Paul Juris, Ed.D. was named Executive Director of the Cybex Research Institute in 2007.