Zirv Fitness
Strength exercise

Sandbag Slam

How to do it

  1. Stand with feet shoulder width apart and lift the sandbag up to chest height with both hands.
  2. Extend through the hips and press the sandbag overhead, reaching to full extension through the shoulders.
  3. Brace the core and slam the sandbag down forcefully onto the ground in front of the feet.
  4. Hinge at the hips to follow the bag down and catch it again as it settles on the floor.
  5. Exhale sharply on the slam down and inhale as you reset the bag to chest height.
  6. Avoid rounding the lower back when lifting the bag back up for the next repetition.

Muscles worked

CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises
Latissimus DorsiLarge back muscle responsible for shoulder extension, adduction, and internal rotation. All Latissimus Dorsi exercises
ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises

Related Core exercises

Cable Row (Rope)Human FlagMedicine Ball Rotational ThrowMedicine Ball Side ThrowSkiErgSkin the Cat
Type
Strength
Equipment
Sandbag
Primary muscles
Core, Latissimus Dorsi, Shoulders
Measured in
Reps and weight