In this post:
- how to improve rotational power and explosiveness.
- a full body conditioning exercise with a sandbag.
Author: Nick Ortego is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and assisted stretching.
Also find more on the Nick Ortego Fitness YouTube Channel
Video Transcript:
Hey it’s Nick Ortego here. I’m going
to show you how to do a diagonal swing
with the sandbag. This is the ultimate
sandbag. That’s what it’s called. What I
like about it is that it does have
handles if you want to use your grip, but
it also has flaps on the side that allow
you to get a more troublesome grip or a
type of grip that will strengthen your
grip strength the same way a
conventional sandbag. It has
interchangeable inside bags that you
fill up with your own sand and I really
like it. This exercise that I’m going to
show you is really good for rotational
power the side that you’re firing off of
it’s going to fire up the glutes, really
improve your explosive capacity with the
glutes. So the way that I start is pick out
your grip. You can have these parallel
handles, these over hand handles can also
grab the flaps on the side. That’s what I
do, flaps on the sides. I want to work on
the grip strength. You set it down on
the side of one of your feet. So I can
have my feet about shoulders distance
apart. I reach down grab it being sure to
use my hips and my legs. I don’t want to
be rounding the spine. Think about
hinging the hips with a little bit of
hip rotation. This is what the movements
going to look like from the side. From
there, I take a breath in swing it up and
back down.
On the side looks like this:
inhale, exhale, inhale, exhale, inhale,
exhale. That’s the diagonal swing with
the sandbag. Do all of your reps on one
side, and then switch over to the other
side. It’s best for high reps
conditioning type work. Got any benefit
from this exercise, leave a comment below.
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