Sandbag Squat Headlock And Overhead

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The sandbag squat headlock and overhead workout is a targeted exercise that focuses on the quads and glutes.

Using the sandbag, this workout involves holding the sandbag in a headlock position while performing squats and overhead presses.

While other muscles are engaged, the main emphasis of this workout is on the quads and glutes.

Stand with your feet shoulder-width apart, toes slightly turned out, and hold a sandbag in front of your chest with both hands.
Brace your core and keep your back straight as you squat down, pushing your hips back and bending your knees.
Lower yourself until your thighs are parallel to the ground, or as low as you can comfortably go.
As you reach the bottom of the squat, bring the sandbag up and over your head, extending your arms fully.
Pause briefly at the top, then lower the sandbag back down to the starting position in front of your chest.
Repeat the squat and overhead movement for the desired number of repetitions.

Start with the sandbag in a headlock position, resting on your shoulder and upper back.
Stand with your feet shoulder-width apart, toes slightly turned out.
Engage your core and keep your chest up as you squat down, pushing your hips back.
Lower yourself until your thighs are parallel to the ground, keeping your knees in line with your toes.
Drive through your heels to stand back up, squeezing your glutes at the top.
For the overhead exercise, press the sandbag overhead, fully extending your arms.