Sandbag Reverse Lunge Exercise

In this post:


Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
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 reverse lunge with
the sandbag. This is an ultimate sandbag.
It comes with some inner bags that you
can fill up with sand at different
amounts. You choose the amounts.
I have about 20 pounds in here just to
kind of show you how to use it. What I
like about this one is that it’s got
handles on it, but it’s also got these
flaps on the outside edge. So that if you
want to get grip work, if you want to
get that grip strength, any work that
comes with sandbags you can get that. Or
you could have the built-in handles that
give you an easier grip so they can
overload the other muscles. We’re
going to start with just finding a place
to hold the sandbag while you do a
reverse lunge. The way I like to hold it is
like this. Front of my chest in the
elbow crease. From there go down until
the knee almost touches or barely
touches the ground. Then come up. In the
bottom position what you want to see is this
knee can go a little bit forward but you
want to keep the heel grounded. And you
don’t want it to go too far forward. What
you want is the knee barely going
forward the heel is grounded. The leg
that’s in front, that’s where you’re
gonna put most of the weight. This is my
right leg that’s doing most of the work.
I’m gonna step back with my left foot
keep the right heel really grounded and
come up. That way I can do one set on one
leg and then switch over the other leg.
Or I can alternate legs doing the left
leg forward, right leg forward in that
manner. It’s an exercise you want to do
higher repetitions.
It’s not something you want to overload
with like less than eight reps. If
you found any benefit from this video
leave a comment below.
If you’d like to get more access to
content not available on the blog or the
regular YouTube channel, then click the
link connected to this video and you’ll have
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VIP club.

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