Lifting the bag on the shoulder (Sandbag Shouldering) is a functional exercise aimed at developing explosive strength and strength endurance of the muscles of the core and the entire shoulder girdle. It requires a sandbag (sandbag). You can either purchase a ready-made shell or try to make some kind of it at home. In the second case, you can increase your strength and power without leaving your home and without wasting time on the road to the gym.
The exercise requires good flexibility in the shoulder joints and overall coordination, so you should initially get in good shape in these two aspects. The main working muscle groups are the quadriceps, spinal extensors, deltas, biceps and trapezius muscles.
Exercise technique
- Feet shoulder width apart, back straight. We bend down for the sandbag, grab it with both hands and lift it up, keeping our back slightly tilted forward.
- When you have passed about half the amplitude, make an explosive effort by tensing your shoulders and arms, trying to throw the bag up. At the same time, fully straighten your back and "catch" the bag with your shoulder. If the sandbag is too heavy, you can help yourself a little by pushing it up slightly with your knee.
- Drop the sandbag on the floor and repeat the above, this time throwing it over your other shoulder.
Complexes for crossfit
We bring to your attention several training complexes containing bag lifting on the shoulder, which you can include in your training program.
| Virgin | Perform 10 bag lifts on each shoulder, 30 steps overhead, and 10 overhead squats. There are 3 rounds in total. |
| Amanda | Perform 15 deadlifts, 15 burpees with pull-ups on the bar, 15 bench presses with a pause on the chest, and 15 bag lifts on each shoulder. Only 5 rounds. |
| Jackson | Perform 40 dips, 10 bar jerks, and 10 bag lifts on each shoulder. There are 3 rounds in total. |
