Moves/sandbag shoulder to shoulder thruster

sandbag shoulder to shoulder thruster

ID: 977

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Exercise Types:
Lower Hinge, Aesthetic
Contraindications:
Wrist Problems
Equipment:
Floor Based
Applicability:
Group
Superset?:
No
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Drive the floor away on the concentric — think push, not pull.
  2. 2. Eye gaze is neutral — neither looking up nor cranking the neck down.
  3. 3. End range is where the real work happens — do not shy away from it.
  4. 4. Maintain a neutral spine from tailbone to crown; avoid rounding the upper back.

Regression:

Slow the eccentric to a 4-count descent to reinforce hamstring loading and spine position before adding intensity.

Progression:

Introduce a pause at the bottom for 2 seconds to eliminate elastic rebound and increase time under tension.

Common Problems:

Losing upper-back tension mid-set — cue scapular retraction and lat activation before each rep.