Sandbag Loaders
Directly from the pages of Combat Core.
Exercise: Sandbag Loaders
Execution:
Hanging from a pull-up bar the lifter will load a sandbag or medicine ball to a partner or onto a platform. This compound torso building exercise ties in the upper back and lats with the abdominals and hip flexors.
Benefits:
- compound movement incorporating many muscle groups
- support grip strength endurance
- a variety of trunk postures can be executed, not just linear flexion / extension movements
- controlling the extension (eccentric) phase of the movement creates a balance of the musculature surrounding the hip
- Increase difficulty by increasing the weight in the sandbag, increasing the required loading height or by decreasing the rigidity of the implement (i.e. slosh ball or water keg).
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