Moves/sandbag alt press and reverse lunge

sandbag alt press and reverse lunge

ID: 952

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Exercise Types:
Lower Step, Upper Push
Contraindications:
None
Equipment:
Floor Based
Applicability:
Focus
Superset?:
No
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Shoulders stay stacked over hips — no leaning to one side.
  2. 2. The standing leg stays engaged even when it is the recovery leg.
  3. 3. Drive through the heel of the front foot to return to standing.
  4. 4. Control the step length on each rep — inconsistency loads unevenly.

Regression:

Reduce stride length or use a TRX or wall for balance assistance. Perform a reverse lunge on the spot before adding forward movement.

Progression:

Progress to a walking lunge then a jumping lunge once bilateral mechanics are solid.

Common Problems:

Torso collapsing forward — reinforce upright chest and a strong brace before the step.