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Sandbag Good Morning, Zercher Hold

AdvancedStrengthTier T3

You carry a sandbag in the crooks of your elbows at the front of your body, with feet hip-width apart and knees slightly soft. You hinge at the hips with a neutral spine, then stand tall.

Targets: Hip
Muscles: Hamstrings, Gluteus Maximus

Stop if

If anything hurts or feels wrong, stop and ask a qualified health professional.

  • 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

Home Options

  • sandbag

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Pick up a sandbag and cradle it in the crooks of both elbows at the front of your body. Choose a manageable bag and a clear space.
  • Stand with your feet hip-width apart, brace your core and keep your spine neutral before the first hinge.
  1. A woman standing tall with her feet hip-width apart, a sandbag cradled in the crooks of both elbows at the front of her body.

    Step 1 of 3

    Cradle the sandbag in the crooks of your elbows. Stand with feet hip-width apart, core braced and spine neutral.

  2. A woman hinged forward with her hips pushed back, a sandbag still cradled in the crooks of both elbows in front of her trunk.

    Step 2 of 3

    Drive your hips backward and hinge forward, knees slightly soft and spine neutral, keeping the bag in your elbows.

  3. A woman standing tall with her feet hip-width apart, a sandbag cradled in the crooks of both elbows at the front of her body.

    Step 3 of 3

    Cradle the sandbag in the crooks of your elbows. Stand with feet hip-width apart, core braced and spine neutral.

Breathing

  • Breathe normally.

Safety Information

If anything hurts or feels wrong, stop and ask a qualified health professional. 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.