Swinging the Sand-Pad with one arm
- Degree of Difficulty 60% 60%
- Feet are shoulder-wide, legs are bent. Lean your upper body slightly forward. Hold the Sand-Pad with your extended arm shortly above the floor.
- Extend your legs and move your hips to the front. Swing the Sand-Pad up.
- Finally bent your legs again and bring back your buttocks to lower your arm.
- In the initial position your feet are shoulder-wide and your toes are pointing to the front or slightly to the sides. Your legs are bent, so that your arm is able to hold the Sand-Pad shortly above the floor. Your back is in a straight position and leans slightly forward. Extend your buttocks to the back.
- Swing the Sand-Pad with the power of your legs and the lower back up through extending your legs and moving your hip forwards (hip-drive). The whole back is in a straight position and under tension at all time . Swing the Sand-Pad at least up to chest level.
- Keep the tension in your whole body until the end of the exercise. To swing the Sand-Pad back in it’s initial position, move your hip and buttocks backwards.
Keep your back straight throughout the exercise.
Additional exercise instructions
The Sand-Pad exercise One Arm Swing is similar to the Kettlebell-Swing. The Swing trains the back of the thighs and additionally activates the buttocks and the lower back.
Related Sand-Pad exercises
The Sand-Pad exercise swing is similar to the Kettlebell-Swing. The Swing trains the back of the thighs and additionally activates the buttocks and the lower back.
Squat-up Front Lift
The Sand-Pad exercise Squat-up Front Lift is a combination of a squat and a Front Lift. In contrast to the “Swing” not the hip-drive is responsible for the weight raising, but the shoulder muscles.
The Sand-Pad serves in this exercise as a slider. One foot is located on the Sand-Pad and slides therefore on the floor. This exercise mainly trains the front thigh muscles. The more the leg moves backward, the more work is done by the buttocks.
Single Squat One Side
The Sand-Pad exercise Single Squat One Side is very effective for the upper thigh muscles because of the additional weight coming from the Sand-Pad on the working side.
The Sand-Pad exercise Squat Front does not only improve your leg muscles, but also increases strength in your shoulders while raising the arms.
Long Back Pull
The Long Back Pull is an effective exercise to train the posterior shoulder, the complete back and the arms. Due to the long lever action of the arms, the exercise concerted trains the medial and lower back. This version additionally trains the rotator cuff of the shoulder joint.