Sandbag Lunge Walk Double Headlock

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The sandbag lunge walk double headlock workout is designed to primarily target the quadriceps.

By employing the sandbag, this workout adds resistance to lunges, intensifying the focus on the quads.

While engaging secondary muscles, the sandbag’s main purpose is to provide an effective quad workout.

Pick up a sandbag and hold it in front of your chest with both hands, keeping your elbows tucked in.
Take a step forward with your right foot, lowering your body into a lunge position.
Bend both knees to about a 90-degree angle, ensuring your front knee does not extend past your toes.
Keep your back straight, core engaged, and chest lifted throughout the movement.
Push through your front heel and bring your back foot forward, stepping into the next lunge with your left foot.
Continue alternating legs, taking controlled steps forward, and maintaining proper form.

Start by standing with feet hip-width apart, holding the sandbag in a double headlock position.
Take a step forward with your right foot, bending both knees to lower into a lunge position.
Make sure your front knee is directly above your ankle, and your back knee hovers just above the ground.
Engage your quads by pushing through your front heel to stand back up, bringing your back foot forward to meet your front foot.
Repeat the lunge walk, alternating legs, for a set number of reps or distance.
Focus on maintaining proper form throughout the exercise, keeping your core engaged and chest lifted.