Sandbag Windmill

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The sandbag Windmill workout is a core-focused exercise that engages the Abs.

The sandbag adds resistance, challenging the core muscles without overworking secondary muscles.

Stand with your feet shoulder-width apart, holding the sandbag in your right hand.
Take a step forward with your left foot, keeping your right foot planted.
Lower your body into a lunge position, bending your left knee and keeping your right leg straight.
As you lower into the lunge, rotate your torso to the left, bringing the sandbag down towards your left foot.
Reverse the movement, pushing through your left heel to return to the starting position, while simultaneously raising the sandbag back up and rotating your torso to the right.

Start with a light sandbag to master the technique before progressing to heavier weights.
Keep your core engaged throughout the entire movement to maximize abdominal activation.
Focus on maintaining a straight line from your hand holding the sandbag to the opposite foot.
Initiate the movement by hinging at the hips and rotating your torso, not by bending your knees.
Exhale forcefully as you rotate and reach the sandbag towards the sky, feeling your abs contract.
Keep your eyes on the sandbag throughout the exercise to maintain proper alignment and balance.
Control the descent of the sandbag back to the starting position, engaging your abs to resist gravity.