Sandbag Swing (alternating)

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The sandbag swing (alternating) is a dynamic full-body exercise that primarily targets the quads, glutes, and shoulders.

Using the sandbag as resistance, this workout engages the quads and glutes to generate power and stability.

The shoulders play a crucial role in controlling the movement of the sandbag, enhancing shoulder strength and stability.

While the sandbag swing works other muscles as well, its primary focus is on the quads, glutes, and shoulders.

Stand with your feet shoulder-width apart and your knees slightly bent.
Hold the sandbag with both hands, palms facing inward, and let it hang in front of your body.
Engage your core and hinge at the hips, lowering the sandbag between your legs.
Drive your hips forward and swing the sandbag up to shoulder height, using the momentum from your hips.
As the sandbag reaches shoulder height, let go with one hand and grab the sandbag with the opposite hand.
Allow the sandbag to swing back down between your legs, and immediately swing it back up to shoulder height with the opposite hand.
Continue alternating swings, smoothly transitioning between hands, while maintaining a strong and stable core.

Focus on your form: Start by standing with your feet shoulder-width apart, holding the sandbag in front of you with both hands. Engage your core and keep your back straight throughout the exercise.
Drive through your legs: As you swing the sandbag between your legs, push your hips back and bend your knees, engaging your quads and glutes. Imagine you are sitting back into a chair, keeping your weight in your heels.
Powerful hip thrust: To generate power and engage your glutes, explosively thrust your hips forward, driving the sandbag up to shoulder height. Squeeze your glutes at the top of the movement to maximize the contraction.
Engage your shoulders: As you swing the sandbag up, use your shoulders to guide the movement. Keep your arms relaxed and let the momentum of the swing do the work, avoiding any excessive tension in your upper body.
Control the descent: As the sandbag swings back down, maintain control and resist the urge to let it pull you forward. Keep your core tight and use your quads and glutes to decelerate the movement, ensuring a smooth transition into the next rep.