Squat with Front Lift of the Sand-Pads
- Degree of Difficulty 60% 60%
- Legs are bent. Hold the Sand-Pad with extended arms below the shoulders.
- Move the Sand-Pad to chest level while keeping your arms extended.
- Move the Sand-Pad down again and bent your knees to 90°.
- Your feet are shoulder-wide in the initial position. The toes are pointing to the front or slightly to the sides. Your legs are bent to 90°. Your back is in a straight position. Hold the Sand-Pad right below your shoulders shortly above the floor.
- Don’t move the Sand-Pad by swinging it. Raise the Sand-Pad with your shoulder muscles with extended arms to chest level. At the same time raise your buttocks and extend your hip. Make sure that your centre of gravity is on your heels.
- Bent your legs again and bring down your buttocks. Move your extended arms to the floor into the initial position.
Additional exercise instructions
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.
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 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.
The Sand-Pad exercise Squat Front does not only improve your leg muscles, but also increases strength in your shoulders while raising the arms.
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.