Sandbag Bent-over Row, Oppositional

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The sandbag Bent-over row is an oppositional workout that primarily engages the Upper Back.

The sandbag’s function is to provide resistance and challenge the muscles without overstimulating secondary muscles.

Stand with your feet shoulder-width apart, holding a sandbag in front of you with an overhand grip.
Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
Lower the sandbag towards the ground, maintaining a slight bend in your elbows and keeping your back parallel to the floor.
Pause for a moment at the bottom of the movement, feeling a stretch in your upper back and shoulders.
Slowly raise the sandbag back up towards your chest, squeezing your shoulder blades together as you lift.

Start by standing with your feet shoulder-width apart and your knees slightly bent.
Grab the sandbag with an overhand grip, keeping your palms facing your body.
Engage your core and hinge forward at the hips, maintaining a neutral spine.
Pull the sandbag towards your chest, leading with your elbows and squeezing your shoulder blades together.
Focus on engaging your upper back muscles throughout the movement, rather than relying solely on your arms.
Avoid using momentum to lift the sandbag; instead, control the weight and perform the exercise with a slow and controlled tempo.
Lower the sandbag back down to the starting position, maintaining tension in your upper back muscles.