The Monthly Movement

This months movement is the...

Sandbag Get-up:

Why:

• Great total body movement.
• Excellent for building rotational strength and building the core.
• Odd object training to get you comfortable being uncomfortable.
• Very functional movement, meaning it’s likely to be applicable to everyday life.

How:

• Lie completely on your back with the bag on one shoulder then bend the knee of the leg on the same side of the sandbag and leave the other leg straight out.
• Roll to the opposite shoulder and post up on your elbow, then from your elbow fully extend your arm so you are now posted up on your hand.
• Slide the straightened out leg under the bend leg and slowly drive yourself up to a lunge position aiming to keep the chest very tall. The knee on the opposite side of the sandbag should be the one touching the floor.
• From the lunge position drive up until you’re standing straight up.
• Slowly return to the original position, switch shoulders as often as you want just make sure you perform the same amount of reps on each side.

So there you go guys, the sandbag get-up. Don’t compromise good body position by rolling or over extending your back. Try to stay upright throughout the movement and keep the weight centered even though the weight is on one shoulder. Throw this into a workout or use it as a supplemental exercise after a workout.

Train hard and train smart.