Sandbag Swing

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The sandbag swing workout primarily engages the quads, glutes, and lower back.

The sandbag’s function is to provide resistance and challenge these muscles without overstressing secondary muscles.

Stand with your feet shoulder-width apart, toes slightly turned out, and hold the sandbag with both hands in front of your body.
Lower your body into a squat position by bending at the hips and knees, keeping your chest lifted and back straight.
As you reach the bottom of the squat, swing the sandbag back between your legs, maintaining a tight grip.
Quickly reverse the movement, forcefully extending your hips and knees to swing the sandbag forward and up to shoulder level.
Allow the sandbag to swing back down between your legs and repeat the movement for the desired number of repetitions.

Start with a sandbag that challenges you but allows for proper form.
Stand with your feet shoulder-width apart and grip the sandbag handle firmly.
Hinge at your hips and lower the sandbag between your legs, keeping your back straight.
Drive through your heels and explosively swing the sandbag up to shoulder height.
Squeeze your quads, glutes, and lower back at the top of the swing for maximum engagement.
Keep your core tight throughout the movement to protect your lower back.
Control the descent of the sandbag, hinging at your hips, and repeat for desired reps.