Sandbag Bulgarian Deadlift

Video coming soon...

The sandbag Bulgarian deadlift is a workout that primarily targets the quads and glutes.

It involves using a sandbag instead of a barbell, adding instability and increasing core engagement.

The sandbag is held in one hand while performing the deadlift, challenging balance and coordination.

Place a sandbag on the ground in front of you.
Stand with your feet hip-width apart, toes pointing forward, and knees slightly bent.
Bend at your hips and knees, keeping your back straight, and grip the sandbag with both hands.
Engage your core and lift the sandbag by extending your hips and straightening your knees.
As you stand up, squeeze your glutes and keep your shoulders back.
Lower the sandbag back down to the ground by bending at your hips and knees, maintaining a straight back.

Start with a light sandbag to master the technique before increasing the weight.
Stand with your feet shoulder-width apart and grip the sandbag with an overhand grip.
Engage your quads by pushing your hips back and bending your knees slightly.
Keep your back straight and core engaged throughout the movement to protect your spine.
Drive through your heels and squeeze your glutes at the top of the movement for maximum activation.
Focus on maintaining a controlled and slow eccentric phase to fully engage the targeted muscles.