• Reverse the movement and return sandbag to the floor

• Repeat for the desired number of repetitions

• Repeat exercise on the other side
Coaching points
• Keep the abdominals and pelvic floor muscles engaged throughout the
action
• Keep a bend in the knees when picking up and lowering the sandbag
• Keep a slight bend in the elbow when arms are fully extended
Progressions/adaptations/variations
• Increase or decrease the weight (sand content) or size of the sandbag
• Reduce range of movement by elevating sandbag onto a bench as its
starting point
Purpose
Improve strength and endurance and functional trunk stability
Improve grip strength
Starting position and instructions
• Grab the end of the sandbag(s) with one hand and stand up
• Allow the sandbag(s) to hang down
• Walk for a given distances/time
• Repeat with other hand if only using one sandbag
Coaching points
• Heel through toe action, feet facing forwards and knees in line with hips
and feet
• 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 sandbag
• Use two sand bags
• Increase or decrease the distance walked prior to resting