Exercises

One Arm Row

The Sand-Pad exercise One Arm Row strengthens the biceps and the upper back muscles. The athlete is standing during this exercise and therefore the core muscles need to stabilize the body all the time.

Sit-up

Ab exercises

In the Sand-Pad exercise Sit-up you use the Sand-Pad as an additional weight. The difficulty raises when you hold the Pad with your arms extended.

Rotation

Ab exercises, Core exercises

In the Sand-Pad exercise Rotation you turn the Sand-Pad from side to side. This exercise improves your abdominal muscles in a very effective way.

One Arm Lift

Shoulder exercises

The Sand-Pad exercise One Arm Lift is a typical exercise to train the shoulder muscles. Work more on the front side to improve your front shoulder muscles or train on the back side to improve the back parts of the deltoids.

Push-up Wide Lift

Back exercises, Chest exercises

In the the Sand-Pad exercise Push-up wide Lift one hand is placed on the Sand-Pad. Because of that, the musculus serratus anterior is more activated than in normal push-up. The raising of the Sand-Pad also provides a strengthening of the upper back muscles.

Push-up wide

Chest exercises

In the Sand-Pad exercise Push-up wide you are leaning alternately with the left and the right arm on the Sand-Pad. These Push-ups are very effective for the chest muscles and the musculus serratus anterior.