Sandbag Asymmetric Deadlift

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The sandbag asymmetric deadlift workout is designed to engage the lower back, glutes, and quads.

The sandbag’s unique shape adds instability, challenging core muscles without overemphasizing secondary muscles.

Place a sandbag on the ground in front of you.
Stand with your feet shoulder-width apart, toes pointing slightly outwards.
Bend at your hips and knees, keeping your back straight, and grip the sandbag with both hands.
Engage your core and lift the sandbag by extending your hips and knees, using your legs and glutes to generate the force.
Stand up straight, fully extending your hips and knees, and hold the sandbag at your sides.

Start with a light sandbag and gradually increase the weight to challenge your lower back, glutes, and quads.
Stand with your feet shoulder-width apart, toes pointing slightly outward, and grip the sandbag with an overhand grip.
Keep your core tight and maintain a neutral spine throughout the movement to protect your lower back.
As you lift the sandbag, focus on driving through your heels and engaging your glutes and quads to stand up straight.
Avoid rounding your back or using your upper body to lift the sandbag; the power should come from your lower body.
Control the descent by bending your hips and knees, keeping the sandbag close to your body, and lowering it with control.
Perform 3-4 sets of 8-12 reps, resting for 60-90 seconds between sets, to build strength and improve your form over time.