WHAT DO I NEED?
- Ruck + Weight
- Sandbag
- Gloves (optional)
WHAT EXERCISES DO I NEED TO KNOW?
There are many, many, many videos of each of these movements easily accessible on YouTube.
SANDBAG BACK SQUAT This can be done with or without a ruck on. Lift sandbag to your shoulders and rest it partly on your ruck (if you choose to wear one), or on the meaty part of your upper back and shoulders (not your neck). Squat, knee tracking over your second toe, and being mindful to not lean forward or push any weight into the front part of your body.
BEAR CRAWL SANDBAG This can be done with or without a ruck on. No events? No ruck. Actively training? Try it. If you are still working on solid core strength and can do this movement WITHOUT dropping or twisting your hips, you can wear a ruck. Otherwise, not yet grasshopper. Use your ruck waist strap cinched tightly to protect the back of your head if your choose to wear your ruck. Begin by standing, feet slightly wider than hip width apart, with your sandbag on the ground between your feet. Crouch into bear crawl position, and reach one arm down to the sandbag between your feet and pull the sandbag (or forcefully bring it) up to in between your hands. Bear crawl forward, reach with the other hand, and repeat the movement.
SANDBAG GROUND TO SHOULDERING Begin by standing with the sandbag between your feet on the ground. Squat low and pick up your sandbag, tossing it on your shoulder as you stand. Drop the sandbag down to the floor, and repeat the movement on the other shoulder.
SANDBAG FLOOR PRESS Begin by laying on your back, feet flat on the floor and knees bent. Get your sandbag on your chest. (Have someone place it or just drag it up) Take both sides of your sandbag and bench-press your bag up.
WORKOUT x 5 Rounds
- 10 x Sandbag Back Squat
- 10 x Sandbag Bear Crawl
- 10 x Sandbag Ground to Shouldering
- 10 x Sandbag Floor Press
- 10 x Sandbag Deadlift
