Sandbag Headlock Squat

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The sandbag Headlock squat workout primarily engages the Quads, providing an effective lower body strength exercise.

The sandbag’s weight distribution challenges stability and core engagement without overemphasizing secondary muscle groups.

Stand with your feet shoulder-width apart, toes slightly turned out, and hold the sandbag in front of your chest with both hands.
Engage your core and squat down by bending at the hips and knees, keeping your chest lifted and your back straight.
Lower your body until your thighs are parallel to the ground, or as low as you can comfortably go.
Pause for a moment, then push through your heels to stand back up to the starting position.
Repeat the squat for the desired number of repetitions.

Start with a light sandbag to get comfortable with the movement and gradually increase the weight as you build strength in your quads.
Stand with your feet shoulder-width apart and hold the sandbag in a headlock position, resting it on your shoulder and gripping it firmly.
Engage your core and keep your back straight throughout the exercise to maintain proper form and prevent injury.
Lower yourself into a squat by bending your knees and pushing your hips back, keeping your weight on your heels to activate your quads.
Go as low as you can comfortably while maintaining control, aiming to have your thighs parallel to the ground or slightly below.
Push through your heels to return to the starting position, squeezing your quads at the top to fully engage them.
Remember to breathe steadily throughout the exercise, inhaling as you lower into the squat and exhaling as you push back up.