Sandbag Overhead Walk

Video coming soon...

The sandbag overhead walk is a core-focused workout that targets the abs and back.

By holding the sandbag overhead, the abs are engaged to stabilize the body during movement.

The back muscles are also activated as they work to support the weight of the sandbag.

While the sandbag overhead walk primarily targets the abs and back, it also engages other muscles to a lesser extent.

Pick up a sandbag and hold it with both hands in front of your body at waist level.
Stand with your feet shoulder-width apart and your knees slightly bent.
Engage your core muscles by pulling your belly button towards your spine.
Lift the sandbag overhead, fully extending your arms and keeping your back straight.
Take small, controlled steps forward, maintaining the sandbag overhead and your core engaged.
Continue walking forward for the desired distance or number of steps.
Lower the sandbag back to waist level and carefully place it on the ground to complete one repetition.

Engage your core by imagining a string pulling your belly button towards your spine throughout the entire exercise. This will activate your abs and help maintain a stable and strong posture.
Keep your back straight and your shoulders pulled back, avoiding any hunching or rounding of the spine. Imagine a proud and tall posture, as if a string is pulling the crown of your head towards the ceiling.
Focus on your breathing, inhaling deeply through your nose and exhaling forcefully through your mouth. This will not only provide oxygen to your muscles but also engage your deep core muscles, further enhancing your stability.
As you walk with the sandbag overhead, maintain a slow and controlled pace. Avoid rushing or swinging the sandbag, as this can compromise your form and reduce the effectiveness of the exercise. Each step should be deliberate and intentional.
Visualize the muscles you are targeting, particularly your abs and back, working hard to stabilize and support the weight overhead. This mental connection between your mind and muscles will help you engage them more effectively, leading to better results.