Moves/sandbag pushup positions lateral drags

sandbag pushup positions lateral drags

ID: 971

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Exercise Type:
Upper Push
Contraindications:
Wrist Problems
Equipment:
Floor Based, Kettlebell
Applicability:
Focus
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Keep elbows at roughly 45 degrees from the torso on a chest press.
  2. 2. Keep the ribcage down and neutral spine — avoid arching lower back to assist.
  3. 3. Exhale on the press, inhale on the way down.
  4. 4. Set the shoulder blades before pressing — retract and depress, then press.

Regression:

Perform from the knees or elevate hands on a bench to reduce the bodyweight load. Use resistance bands for assistance on overhead patterns.

Progression:

Add a loaded vest or belt to increase total resistance without changing the movement pattern.

Common Problems:

Uneven lockout — identify the weaker side and address with unilateral assistance work.