Sandbag Squat Suitcase And Overhead

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The sandbag squat suitcase and overhead workout is a targeted exercise that primarily engages the quads and glutes.

The sandbag is used as a weight to increase resistance and challenge the lower body muscles.

By performing squats and suitcase carries with the sandbag, the quads and glutes are effectively targeted and strengthened.

While other muscles may be activated as secondary movers, the focus remains on the primary muscle groups.

Stand with your feet shoulder-width apart, toes slightly turned out, and place a sandbag on the floor in front of you.
Bend your knees and hinge at your hips, lowering your body down into a squat position, keeping your chest up and your back straight.
Grab the sandbag with both hands, palms facing inwards, and lift it off the floor.
Stand up straight, extending your hips and knees, while keeping the sandbag close to your body.
Hold the sandbag in front of your body, at waist level, with your arms fully extended.
Press the sandbag overhead, extending your arms fully, while keeping your core engaged and your back straight.
Lower the sandbag back down to the starting position, at waist level, and repeat the exercise for the desired number of repetitions.

Engage your quads and glutes from the start by standing with your feet shoulder-width apart and the sandbag placed securely on your shoulders. Keep your core tight and maintain a proud chest throughout the exercise.
As you descend into the squat, focus on pushing your hips back and down, ensuring your knees track in line with your toes. This will help activate your glutes and quads even more, maximizing the benefits of the exercise.
When performing the suitcase squat, maintain a strong grip on the sandbag, engaging your forearms and upper back muscles. This will not only challenge your grip strength but also enhance the stability of your entire body, allowing for a more controlled and effective movement.
For the overhead squat, press the sandbag directly overhead, fully extending your arms. This will engage your shoulders, upper back, and core, providing a comprehensive workout for your entire body. Remember to keep your elbows locked and your wrists neutral throughout the movement.
To further engage your quads and glutes, focus on driving through your heels as you rise back up from the squat. This will help activate the posterior chain and ensure proper muscle activation, leading to greater strength gains and improved form over time.