- Degree of difficulty 30% 30%
- The upper body is in a straight position and slightly bent forward. Your arms are extended and hold the Sandbag shortly above the floor.
- Your legs are slightly bent in the knees. Your standing should be hip-width.
- Pull up the Sandbag in one line.
- Extend your arms in the elbows and lower the Sandbag again.
- Your upper body is slightly bent to the front. Your arms are extended and hold the Sandbag shortly above the floor.
- Your feet should be at hip-width apart. Your knees are slightly bent and your buttocks are extended to the back in one line with the back.
- Pull up the Sandbag from this position. Therefore your arms need to flex in the elbow joints. Pull up the elbow near the body with the strength of your biceps until the Sandbag touches your chest.
- Lower the Sandbag in the initial position with your back in a straight position. Therefore extend your arms in the elbow joints.
Your elbows should move close to the body and your lower back needs to be in a straight position during the whole exercise.
Additional exercise notes
The Sandbag exercise Rowing with the Sandbag strengthens the biceps, mainly the upper back and the back shoulder muscles.
The Sandbag exercise Deadlift is a classical exercise that stimulates the lower back muscles and the back of the thighs.
The Sandbag exercise Lift is a complex exercise for the whole body. You mainly work on the thigh back, shoulder muscles and all the back muscles.
In the Sandbag exercise Lift and Drop you first put the Sandbag on your shoulder and then drop it off behind yourself.
The Sandbag exercise Snatch is a complex exercise for the whole body. You train mainly the thigh back and the muscles of your back.