330 kcal
Sandbag, Dumbbell, Seated Row Machine, Lat Pulldown Machine
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Glutes, Hamstrings, Lats, Upper Back
8 min
A classic hip-hinge movement that loads the posterior chain with the sandbag held in the front rack. Focus on pushing your hips back with a neutral spine to emphasize glute tension, then driving your hips forward to stand tall.
Step 1
Stand tall with your feet about shoulder-width apart and a slight bend in your knees. Hug the sandbag high on your chest and brace your midsection like you’re about to be tapped in the stomach. Keep your chest proud and your spine neutral.
Step 2
Hinge at your hips by pushing your hips straight back while keeping the sandbag glued to your chest. Let your torso tip forward until you feel a strong stretch in your glutes and hamstrings, but keep your back flat. Keep your weight balanced toward your heels and avoid letting your knees cave in.
Step 3
Drive your hips forward and squeeze your glutes to stand back up tall. Keep the sandbag tight to your chest so your torso rises as one solid piece. Finish with your hips fully extended and your ribs stacked over your pelvis.
