Sandbag Swings with Onnit Battlebag
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Personal Trainer Rich Thurman from San Francisco’s Xodus Fitness demonstrates the Sandbag Swing with the Onnit Battlebag.
Instructions: Start with the bag lengthwise straddling with your legs. Fold the bag over and grab both end handles. Your feet should be just outside shoulder width.
You should be naturally in a hinge position at the hips with a slight bend holding the handles of the sandbag.
Engage the shoulder blades.
Begin by slightly rocking the Sandbag back between the legs and then hinge powerfully forward at the hips, squeezing the Glutes at the end range.
The momentum of your hip thrust should carry the Sandbag forward and upwards and the arms should do very little to no work.
Note: Some athletes will have a tendency to Squat instead of hinge. It is important that athletes progress from simple hinge exercises like the Sandbag Hip Hinge (Good Morning).
Benefits: The Sandbag Swing is a very good exercise for the posterior chain (Upper and Lower Back, Glutes and Hamstrings).
It’s also a great exercise for cardio conditioning.
Strengthens: Hamstrings, Glutes, Back.
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Interested in In Home Personal Training in San Francisco? Check our our website www.XodusFitness.com
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