Sandbag Shoulder Press Kneeled (alternating)

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The sandbag shoulder press kneeled (alternating) workout primarily engages the shoulders, providing a challenging upper body exercise.

The sandbag adds resistance and stability, promoting shoulder strength and stability without overstressing secondary muscles.

Start by kneeling on the ground with your knees hip-width apart and your toes tucked under.
Hold a sandbag in each hand, resting them on your shoulders with your palms facing forward.
Engage your core and keep your back straight as you press one sandbag overhead, fully extending your arm.
Lower the sandbag back to your shoulder and repeat the press with the other arm.
Continue alternating the shoulder press, focusing on maintaining proper form and controlled movement.

Start with a light sandbag to master the form before progressing to heavier weights.
Kneel on a mat with one knee up and the other knee down, maintaining a stable base.
Hold the sandbag at shoulder height, gripping it firmly with both hands.
Engage your core and press the sandbag overhead, fully extending your arms without locking your elbows.
Focus on squeezing your shoulder blades together at the top of the movement to activate your shoulder muscles.
Lower the sandbag back to shoulder height with control, keeping your elbows slightly bent.
Alternate the kneeling position with each repetition to work both sides equally.