Purpose

To improve strength, endurance and functional trunk stability

Starting position and instructions
• Deadlift the sandbag until you can hold it against the chest in a ‘bear hug’
type hold
• Walk a desired, challenging distance (4 x 20 metres?)
• Rest and repeat
Coaching points
• Keep knees in line with feet, bend at the hips and knees, keeping bottom
above knees and below shoulders as in the deadlift
• Keep a slight bend in the knees at the top of the range of movement
• Walk with a heel through toe action
• Keep the abdominals and pelvic floor muscles engaged throughout the
action
Progressions/adaptations/variations
• Increase or decrease the size and weight of the sandbag
• Increase or decrease the distance walked
Purpose
Improve muscular strength and endurance and functional trunk stability
Improve grip strength and coordination
Starting position and instructions
• Grab the ends of the sandbag situated between the legs
• Deadlift the sandbag and lift up above the head keeping arms straight
(with slight bend at elbow)
• Just before the bag reaches the top of the movement start to rotate the bag
so that the front hand goes to the back and back hand to the front
• Lower the bag to the floor with the hands in this new position
• Repeat the movement for required number of repetitions
Coaching points