Sandbag One Hand Deadlift (alternating)

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The sandbag one hand deadlift (alternating) workout primarily engages the lower back muscles.

The sandbag’s function is to provide resistance and challenge the muscles without overworking secondary muscles.

Stand with your feet shoulder-width apart and the sandbag placed in front of you.
Bend at your hips and knees to lower yourself down and grab the sandbag with one hand.
With your back straight and your core engaged, lift the sandbag off the ground by extending your hips and knees.
As you lift the sandbag, keep your arm close to your body and your shoulder down and back.
Lower the sandbag back down to the ground in a controlled manner, keeping your back straight and your core engaged.

Start with a lighter sandbag to ensure proper form and avoid straining your lower back.
Keep your feet shoulder-width apart and grip the sandbag firmly with one hand.
Engage your core and maintain a neutral spine throughout the movement.
As you lift the sandbag, focus on driving through your heels and using your lower back muscles.
Avoid jerking or using momentum to lift the sandbag; instead, lift it in a controlled and smooth motion.
Alternate hands for each repetition to work both sides of your body evenly.
Gradually increase the weight of the sandbag as you build strength and improve your form.