Sandbag Side Swings

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The sandbag side swings workout primarily engages the obliques, lower back, and glutes.

The sandbag’s weight adds resistance to the movements, targeting the primary muscles without overstressing secondary muscles.

Stand with your feet shoulder-width apart, holding the sandbag in both hands in front of your body.
Engage your core and keep your back straight as you swing the sandbag to your right side, allowing it to swing between your legs.
As the sandbag reaches its lowest point, explosively swing it up and across your body to your left side, using the momentum generated from your hips.
Allow the sandbag to swing back down between your legs as you prepare for the next repetition.
Continue this swinging motion, alternating sides with each repetition.

Start with a sandbag that challenges you but allows for proper form.
Stand with feet shoulder-width apart, holding the sandbag at your side.
Engage your obliques by keeping your core tight throughout the movement.
Initiate the swing by hinging at the hips and pushing your glutes back.
As you swing the sandbag to the side, focus on squeezing your glutes.
Keep your lower back straight and avoid rounding or arching it.
Control the swing by using your obliques to bring the sandbag back to the starting position.