Sandbag One Leg Clean To Lunge

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Exercise Profile

Sandbag One Leg Clean To Lunge Overview

The sandbag One leg clean to lunge workout is a targeted exercise that primarily focuses on the Quads, Hamstrings, Glutes, and Biceps.

During the workout, the sandbag is utilized to add resistance and challenge to the movement, intensifying the muscle engagement in the targeted areas.

While the sandbag also engages secondary muscles for stability and balance, the main emphasis is on the Quads, Hamstrings, Glutes, and Biceps.

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Sandbag One Leg Clean To Lunge Instructions

Stand with your feet shoulder-width apart, toes pointed forward, and the sandbag on the ground in front of you.
Bend at your hips and knees, keeping your back straight, and grip the sandbag with one hand.
Engage your core and lift the sandbag off the ground, bringing it up to your shoulder while simultaneously extending your opposite leg forward into a lunge position.
Lower the sandbag back down to the ground, returning to the starting position, as you bring your extended leg back to meet your other foot.
Repeat the movement, alternating sides with each repetition.
Continue performing the sandbag one leg clean to lunge exercise for the desired number of repetitions.

Sandbag One Leg Clean To Lunge Tips

Start with the sandbag in front of you, feet shoulder-width apart, and knees slightly bent.
Engage your core and grip the sandbag firmly with both hands, keeping your back straight.
Begin the movement by explosively lifting the sandbag up towards your chest, using your quads and glutes.
As the sandbag reaches chest level, quickly transition into a lunge by stepping one foot forward and lowering your body.
Keep your front knee directly above your ankle and your back knee hovering just above the ground.
Push through your front heel to return to a standing position, then repeat the exercise on the opposite side.