1. ShoulderingShouldering is a complex exercise that incorporates almost every muscle of your body. It will help you develop core strength in pulling components.
- stand shoulder-wide over the sandbag
- squat down and grab the sandbag with both hands
- stretch your legs and hip and pick up the sandbag from the floor
- pull the sandbag on one shoulder and fully stretch your whole body
2. Power Clean & PressThe power clean is a very effective movement. In contrast to a barbell, a sandbag will create much stronger centrifugal forces that have to be controlled. In combination with a press, where the sandbag rests on your fists, this is an unmatched and challenging exercise! As with the turkish get up this will mostly train your core and shoulder stability.
- stand shoulder-wide behind the sandbag
- bend down with a straight back and grab the sandbag a little tighter than soulder-wide
- pull up the sandbag close to your legs while stretching your legs and hip explosively
- let the sandbag fly a bit and turn around its own axis, then dive under the weight
- catch the sandbag with your fists, the forearms are vertical
- lead the sandbag upwards next to your head in a controlled manner
- fully stretch your arms and open your shoulders
3. Plank with outside pullA very challenging exercise that targets your whole core and shoulder girdle musculature. Pushing, pulling, and anti-rotational components in one exercise!
- take up a high plank position
- the bag lies under you
- lift one hand and grab the bag at its side
- pull it outwards and make sure your hip stays parallel to the floor
- repeat with the other hand
4. Rotational LungeThe rotational lunge is holding the sandbag with stretched arms and doing alternating lunges. Most of the times, it is fully sufficient to use lower weights (8-12 kg).
- stand hip-wide with the sandbag in your stretched arms in front of your legs
- do a backwards lunge with one leg
- lead the sandbag to the opposite side and close to your leg
- make sure your back is straight and your core is stable
- go back into the starting position and repeat to the other side
5. Around the WorldThe Around the World is probably the most difficult exercise. Here, the sandbag is used as a swinging weight circling around your body.
- stand sshoulder-wide with the sandbag in front of your body
- swing it dynamically from right to left twice
- as soon as the sandbag has reached the highest point, lead it behind you by moving one arm closely over your head
- let the sandbag pass behind your back
- now lead the other arm closely above your head and from back to front
- let the sandbag make its circular movement