Sandbag Two Handed Swing (alternating)

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The sandbag two-handed swing (alternating) is a dynamic exercise that targets the lower back, glutes, and hamstrings.

By using the sandbag, the workout adds resistance to the movement, increasing the engagement of the targeted muscles.

The sandbag’s weight forces the lower back, glutes, and hamstrings to work harder, leading to improved strength and stability.

While the exercise may also engage other muscles, its primary focus is on the lower back, glutes, and hamstrings.

Stand with your feet shoulder-width apart and place the sandbag on the ground in front of you.
Squat down and grip the sandbag with both hands, keeping your back straight and your core engaged.
Drive through your heels and explosively extend your hips, swinging the sandbag up to chest level.
As the sandbag reaches its highest point, release your grip with one hand and quickly switch to the other hand.
Allow the sandbag to swing back down between your legs as you bend your knees slightly.
As the sandbag swings back up, repeat the hand switch, alternating hands with each swing.
Continue swinging the sandbag back and forth, maintaining a smooth and controlled motion.

Engage your lower back, glutes, and hamstrings by ensuring a proper hip hinge at the start of each swing. Imagine pushing your hips back as if you’re about to sit on a chair, keeping your back straight and core tight.
Generate power from your lower body by driving your heels into the ground as you explosively extend your hips forward. This will propel the sandbag forward, using the momentum to swing it to chest height.
Maintain a strong grip on the sandbag throughout the exercise, as this will help you control its movement and prevent it from slipping out of your hands. Imagine squeezing the sandbag as if you’re trying to leave handprints in the sand.
Focus on the timing and coordination of your swings. As the sandbag reaches its peak height, smoothly transition your grip from one hand to the other, allowing the sandbag to swing back down between your legs before repeating the movement.
Keep your core engaged and your back straight throughout the exercise to protect your lower back and maximize the engagement of your glutes and hamstrings. Imagine a string pulling your head towards the ceiling, maintaining a neutral spine position.