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Chair Hold on Wall With a Sandbag

IntermediateStrengthTier T3

You stand with your back against a wall, holding a sandbag in both arms. You slide down until your knees are bent to about 90 degrees and hold that position.

Targets: Knee

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

chair

Home Options

  • wall + sandbag + chair

Dosage

1

Sets

30 sec

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. An adult man holds a sandbag in both arms against his chest while his back rests on a wall, both feet stay flat and both knees bend to about 90 degrees.

    Step 1 of 1

    Hold a chair position against the wall with both knees bent to about 90 degrees, holding the sandbag in both arms.

Safety Information

Keep flat feet, a wall-supported back and a chest-level bag. If you have a knee injury, hip injury, low-back condition, or a balance impairment, ask a physical therapist or physician before attempting this exercise, because it sustains a loaded, bent-knee isometric hold against a wall for an extended period. Stop the hold and slide back up the wall to standing with control immediately if you feel a sharp pain, a pinch, shaking you cannot control, or a loss of grip on the sandbag at any point during the hold. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.