• Keep the abdominals and pelvic floor muscles engaged throughout the

action
Progressions/adaptations/variations
• Increase or decrease the weight (sand content) and size of the sand bag
• Reduce the range of movement in the lean forward
Purpose
Improve strength and endurance and functional trunk stability
Improve grip strength
Starting position and instructions
• Squat keeping knees in line with hips and feet
• Keep back in a good neutral position with hips, shoulders and ears aligned.
Grab hold of one end of the sandbag
• Maintaining this squat position, walk backwards for a desired distance and
rest
• Continue for the desired number of repetitions
Coaching points
• Keep the abdominals and pelvic floor muscles engaged throughout the
action
• Keep knees in line with hips and feet
• Maintain a neutral spine throughout
Progressions/adaptations/variations
• Increase or decrease the weight (sand content) and size of sandbag
• Increase or decrease the distance the sandbag has to be dragged
• Change the direction of pulling to be laterally while maintaining a forward
facing squat position