Moves/sandbag alternating presses

sandbag alternating presses

ID: 953

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Exercise Types:
Total Hang, Total Quadruped
Contraindications:
Wrist Problems
Equipment:
Floor Based, Dumbbell
Applicability:
Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Avoid compensation patterns; if form breaks, address the limiting factor.
  2. 2. End range is where the real work happens — do not shy away from it.
  3. 3. Breathe throughout; do not hold the breath during a sustained hang.

Regression:

Active hang for just 5–10 seconds at a time, focusing on shoulder packing rather than duration.

Progression:

Add controlled scapular shrugs during the hang to work shoulder girdle strength in the end range.

Common Problems:

Passive hanging causing shoulder discomfort — cue active shoulder packing immediately.