Kneeling Sandbag Shouldering by Nick Nilsson

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So it's no secret that I like using equipment that offers multiple exercises. When it comes to THAT, the sandbag is one of the kings of the hill. I've been messing around with this thing for awhile now (you're going to see a lot more sandbag stuff coming your way in the coming months) and it is AWESOME.

I HIGHLY recommend grabbing one of these, if you don't already have one. I have a bag filled with 70 lbs of sand. It can be used for a TON of exercises.

To grab yours (a bag and filler bags make a complete set), click here.

We carry them in the Staley Training Store and have some great deals on them.

Going to have to get me one of the 150 pounders next, I think.

Anyways, this exercise puts the "fun" back in "functional"...okay, maybe not...it really depends on how much you like really hard, unglamorous work :) Me, I find this one fun.

Set your sandbag on the ground and kneel down on one knee in front of it. Start with your right leg forward and the bag just in front of you, like in the picture.

Beng forward and slide your hands underneath the bag - make sure you keep your core and lower back tight - your lower back should have an arch in it. You'll feel a great stretch in your right glute as you lean forward - most of your power is going to be coming from that right glute and from your back.

Now heave the bag up and over your left shoulder. The video shows this movement in it's entirety, so definitely watch that.

Flop the bag down on the ground, grab it again then shoulder it again.

After doing 4 or 5 reps on one side, switch legs (left leg forward now) and repeat. Scoop the bag up.

Heave that sucker up in a powerful movement.

Get it up and over your right shoulder.

Now flop it back down on the ground in front of you and repeat.

You can pretty easily see why this one is so functional. It's another great way to pick up heavy things and set them down again.


Submitted by DMorgan on Mon, 03/02/2009 - 10:29pm.

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