sandbag reverse lunge rotation clean
ID: 950
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- Exercise Types:
- Lower Step, Core Rotate
- Contraindications:
- None
- Equipment:
- Floor Based, High Bands
- Applicability:
- Group&Focus
- Superset?:
- Yes
- Sprint-able?:
- No
Key Teaching Points:
- 1. Control the step length on each rep — inconsistency loads unevenly.
- 2. Brace core before stepping; stability is set before the weight shifts.
- 3. Hip flexor of the trailing leg should feel a stretch at the bottom.
- 4. Step length determines demand — longer step increases glute load, shorter increases quad.
Regression:
Perform a slow step-up onto a low box before progressing to lunges with a full stride.
Progression:
Add dumbbells, increase step height, or progress to a deficit reverse lunge.
Common Problems:
Front knee traveling too far forward — cue a big step and emphasis on the vertical shin.