Lunge forward with the Sand-Pad
- Degree of Difficulty 60% 60%
- Straight body with your arms extended above your head.
- Start a lunge and move your arms down before the chest. Your arms are still extended.
- Get back to the initial position over the front-leg. Move your arms over your head again.
- In the initial position the body is totally extended. Hold the Sand-Pad with both hands above your head while extending your arms at a maximum. The body is helt in one line from the feet to the top of the Smashbell. Feet stay close together.
- Start the lunge and bring one leg about 1.50 m to the front. Move the Sand-Pad down to chest level. The toes are pointing forward and the heel of the leg behind is slightly raised. The knee should not move over the toes.
- Get back to the initial position over the front knee. At the same time move the extended arms over the head to hold them in one line with the rest of your body.
Pull your shoulderblades together during the entire exercise to prevent your shoulders from moving to the front.
Additional exercise instructions
The Sand-Pad exercise Squat Front does not only improve your leg muscles, but also increases strength in your shoulders while raising the arms.
Related Sand-Pad exercises
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.
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.
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.
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.
Butterfly Reverse belongs to the most elemental exercises for the shoulder training. A fixed and anti-slide stand is the basic requirement. Minimal changes in the inclination angle cause great differences in the load of the exercise.