sandbag sumo upright row
ID: 982
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- Exercise Types:
- Lower Squat, Upper Pull
- Contraindications:
- Lower Back Problems, Wrist Problems
- Equipment:
- Floor Based
- Applicability:
- Group&Focus
- Superset?:
- Yes
- Sprint-able?:
- Yes
Key Teaching Points:
- 1. Keep chest tall by driving elbows down on a goblet or front squat variation.
- 2. Engage the core before initiating any movement.
- 3. Establish a stable base before adding any dynamic component.
Regression:
Assisted squat using TRX or a doorframe to offload bodyweight while practising full range.
Progression:
Load the pattern with an uneven implement (single kettlebell, offset barbell) to increase lateral stability demand.
Common Problems:
Knees caving inward — cue active push out against the floor. Heel rise — widen stance or elevate heels slightly.