Sandbag Hold Kneeling to Standing

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The sandbag hold kneeling to standing is an all over body exercise that will build tremendous core along with improving lower body strength and flexibility.

Most commonly used in the Zercher hold, the exercise can be performed in overhead lockout position which intensifies the core component and also builds fantastic shoulder stability

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Bag can be held in various positions of the upper body; in this example Zercher hold. Start in kneeling position, seated on heels:

  1. Drive hips forward to full hip extension
  2. Step one leg forward
  3. Lunge up to standing
  4. Reverse lunge same leg backwards
  5. Other leg back to kneeling
  6. Sit back on heels
  7. Repeat with opposite leg