Sandbag Lunge And Press Pull

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The sandbag lunge and press pull workout is a targeted exercise that primarily focuses on the quads, hamstrings, glutes, and lats.

By incorporating the sandbag, this workout adds resistance to lunges and presses, intensifying the workout for these specific muscle groups.

While the sandbag may engage secondary muscles, its main purpose in this workout is to enhance the targeted muscles’ strength and definition.

Stand with your feet hip-width apart, holding a sandbag in front of your chest.
Take a step forward with your right foot, bending both knees to lower into a lunge position.
As you lunge, press the sandbag overhead, extending your arms fully.
Push through your right heel to return to the starting position, while lowering the sandbag back to your chest.
Repeat the lunge and press with your left foot forward.
Continue alternating legs for the desired number of repetitions.

Start with a sandbag resting on your shoulders, feet hip-width apart. Step forward with one foot, lowering your back knee towards the ground.
As you lunge, keep your front knee aligned with your ankle, ensuring a 90-degree angle. Engage your quads and hamstrings to push back up to the starting position.
While pressing up, extend your arms overhead, engaging your glutes and lats. Keep your core tight and maintain a neutral spine throughout the movement.
Exhale as you press up, inhale as you lower into the lunge. Focus on controlled movements and avoid rushing through the exercise.
Alternate legs for each repetition, aiming for 10-12 lunges on each side. Increase the weight of the sandbag gradually to challenge your muscles and improve strength.
Perform 3-4 sets of the sandbag lunge and press pull exercise, with a 60-second rest between sets. Remember to warm up before starting and stretch afterwards to prevent injury.