WoW: Sandbag Complex Developer

Sandbag Complex

Our workout of the week is a Sandbag Complex Developer. You will do 3 Individual Sandbag exercises, and then you will combine them into a complex which you will perform for 5 minutes.

The Workout

Complete 3 Rounds of 10 Reps per Exercise (per side for single sided exercises)

Sandbag Step Back Deadlift

Sandbag Cleans

Sandbag Lunge with Rotation

Then Complete as Many Rounds As Possible in 5 Minutes

Sandbag Complex:

Sandbag Step Back Deadlift to Sandbag Clean to Sandbag Lunge with Rotation. 

All on one side then the other is one round.


How to Perform Sandbag Complex Developer

You should be familiar with all the basic moves we will be doing. If you are not familiar with any of the movements in this workout, ask a coach.

We always recommended you warm-up prior to strenuous exercise. Before you begin this workout, you should perform some dynamic stretching, and/or 5 to 10 minutes of light cardio.

This workout has 2 parts. The first part has no time element. You will perform 3 rounds of 10 repetitions per side (if it is a single sided exercises). For the second part you will have 5 minutes to perform as many rounds of the sandbag complex. One round is one rep of each movement on one side then the other.

The Workout

You will pick a sandbag to use for all exercises in the workout. The idea is to work with a weight that is a challenge, but you should always maintain good form.  Work at a consistent pace taking breaks as you need during the first part of the workout. For the second part of the workout you are trying to get as many rounds as you can in the 5 minutes, just try to maintain good form.

The Exercises

Sandbag Step Back Deadlift: Start this exercise standing upright and holding the sandbag at arms’ length, it should be touching your thighs. Hinge at your hips, lowering the sandbag to the floor while stepping back with one foot. Return to the starting position and repeat for 10 reps on one side, then repeat on the other side.

Sandbag Clean: Starting this exercise again with the sandbag at arms’ length resting against your thighs. Dip your knees slightly, then explode upward pulling the sandbag up toward your chin, keeping your elbows high. Then quickly flip your elbows under the sandbag and catch the sandbag in a front rack position. Return it to the starting position and repeat for 10 reps.

Sandbag Lunge with Rotation: For this exercise you will be starting with the sandbag in the front rack position. Take a step forward with one foot and lower yourself into a lunge position, as you are lowering rotate your shoulders toward your lead foot. Return to the starting position and repeat for 10 reps on one side followed by 10 reps on the other side.

Sandbag Complex: For this sandbag complex, you will perform one rep of each of the exercises above in order on one side and then the other to complete on round. So, begin with one sandbag step back deadlift then perform one clean, then holding the sandbag in the front rack perform a lunge with rotation. The same leg that stepped back for the deadlift is the leg that should step forward for the lunge. Then repeat these moves on the other side. Complete as many rounds as you can in 5 minutes.

Watch the demonstration video below.

Demonstration Video

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