Full Body Sandbag Training Sessions.
Please LIKE & SUBSCRIBE
60lbs Sandbags. 🍁Made in Winnipeg, Canada🍁
www.whitelionathletics.com/pr...
Any sandbag exercise can be characterized as a "Full Body Exercise". The way that we cue the exercises should create full body tension prior to moving and during the movement. Our entire body should be locked in - hence the full body exercise.
The goal of the Single Arm front rack squat: prevent your hips from shifting to the either side during the descent and ascent; prevent your torso from rotating and leaning to either side. The arm that is unloaded: flex your elbow and depress the shoulder while making a strong fist.
SA Front Rack Squat can be done with handle sets 1, 2 or 3 (with difficulty increasing from1 through 3). The challenge of training with sandbag in this position are the demands for anti-rotation as well as a anti-flexion. Additionally, keeping the sandbag close to your body places large demands on your shoulder, biceps, pecs and lats.
2 Phase Overhead Press: Moving from the rack position, there is distinct pause in the press half way to the overhead position. At this point glutes and core are engaged and shoulders are stable. In completing the press: it is a smooth push to the top finishing the wrists, elbows and shoulder stacked on top of each other. With any of your sandbag overhead presses, the weight of the sandbag will be behind your head increasing the demands for anti-extension of the top of your press. The descent of the sandbag to the rack position is one movement initiated with the cue “pull the sandbag back into the rack position”.
Kickstand RDL (suitcase loaded): The sandbag is on the same side as the trail leg. Keep the weight on the whole foot of the lead leg, shoulders pinned back, core engaged. Lead leg is flat footed and trail leg has foot bridged with heel off the ground. Hinge back with the butt and hips with a soft bend in the lead leg. Keep the chin tucked and eyes just beyond the toes. Hinge back until just before reaching the sandbag. Maintain a flat back and stay high on the toes of the trail leg.
************
Please stay in-touch and let us know how your training goes!
Where can you find us:
Sandbag BLOG: www.whitelionathletics.com/bl...
Instagram: @white_lion_athletics
Website: www.whitelionathletics.com
Facebook: White Lion Athletics
Email: info@whitelionathletics.com