Sandbag Thruster

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The sandbag Thruster workout is a targeted exercise that focuses on the Quads, Glutes, and Shoulders.

By using the sandbag, this workout effectively engages the primary muscles while also challenging stability and core strength.

The sandbag is employed by holding it at shoulder height, squatting down, and then explosively driving upward while pressing the sandbag overhead.

Stand with your feet shoulder-width apart, holding a sandbag in front of your chest with both hands.
Lower your body into a squat position, keeping your chest up and your back straight.
Drive through your heels and explode up, extending your hips and knees while pressing the sandbag overhead.
Lock out your arms at the top of the movement, fully extending your elbows.
Lower the sandbag back to the starting position, controlling the descent.
Repeat the movement for the desired number of repetitions.

Start with proper squat form, keeping your feet shoulder-width apart and toes slightly turned out.
Engage your quads and glutes as you lower into a deep squat, ensuring your knees track over your toes.
Hold the sandbag at shoulder height, keeping your elbows up and core engaged.
Drive through your heels and explode upward, extending your hips and knees simultaneously.
Press the sandbag overhead, fully extending your arms while maintaining a stable core.
Lower the sandbag back to shoulder height, maintaining control throughout the movement.