sandbag reverse lunge rotation clean
ID: 948
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- Exercise Types:
- Lower Step, Core Rotate
- Contraindications:
- None
- Equipment:
- Floor Based
- Applicability:
- Group
- Superset?:
- Yes
- Sprint-able?:
- No
Key Teaching Points:
- 1. Keep the torso upright; a slight forward lean is acceptable but avoid collapsing.
- 2. Push the knee out on the descent to ensure it tracks over the toe.
- 3. Step length determines demand — longer step increases glute load, shorter increases quad.
- 4. Establish a stable base before adding any dynamic component.
Regression:
Use a split-squat with the rear foot elevated on a low surface to reduce the balance demand.
Progression:
Add dumbbells, increase step height, or progress to a deficit reverse lunge.
Common Problems:
Pushing off the back toe to assist the return — ensure all drive comes from the front heel.