sandbag anterior load goodmorning
ID: 955
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- Exercise Types:
- Lower Hinge, Total Hang
- Contraindications:
- Lower Back Problems, Knee Problems, Shoulder Issues/Mobility
- Equipment:
- Floor Based
- Applicability:
- Group&Focus
- Superset?:
- No
- Sprint-able?:
- Yes
Key Teaching Points:
- 1. Control the eccentric; feel the hamstrings load as you lower.
- 2. Avoid compensation patterns; if form breaks, address the limiting factor.
- 3. Take a full breath, brace the core 360 degrees, before initiating each rep.
Regression:
Reduce range of motion by using a rack pull or Romanian deadlift from blocks. Practise the hinge pattern with a dowel on the spine before loading.
Progression:
Progress to a snatch-grip or deficit variation to increase range of motion and technical demand.
Common Problems:
Lower back rounding on the pull — cue neutral spine and brace harder before lift-off. Bar drifting forward — keep it dragging against the body.