Sandbag Shoveling
Muscle Groups: Glutes, Hamstrings
Sandbag Shoveling focuses on Glutes, Hamstrings, with Abs, Obliques working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Sandbag Shoveling with proper form and technique.
- 1
Stand with your feet shoulder-width apart, holding a sandbag at your hips.
- 2
Bend your knees and hinge at your hips to lift the sandbag, using your glutes and hamstrings for power.
- 3
Lift the sandbag to one side, twisting your torso slightly while keeping your core engaged.
- 4
Return the sandbag to the starting position, then repeat on the other side.
Tips for Success
These tips will help you perform Sandbag Shoveling safely and effectively while maintaining proper form.
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Keep your back straight and chest up to avoid straining your spine.
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Use your legs and core, not your arms, to lift the sandbag.
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Avoid twisting from your lower back; pivot your feet to protect your spine.
Secondary Muscles
While Sandbag Shoveling primarily targets Glutes, Hamstrings , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Abs, Obliques . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Sandbag Shoveling, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Sandbag Shoveling, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
