Zirv FitnessStrength exercise
Sandbag Thruster
How to do it
- Hold the sandbag at chest height with both arms wrapped around or gripping the sides.
- Set feet shoulder width apart and lower into a squat, keeping the chest up and the knees tracking over the toes.
- Drive up out of the squat through the quadriceps and use the upward momentum to press the sandbag overhead.
- Lock the arms out fully overhead through the shoulders as the legs reach full extension at the top.
- Lower the sandbag back to chest height as you descend into the next squat for each repetition.
- Brace the core throughout and exhale as you press the bag overhead.
Muscles worked
QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises
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
Related Quads exercises
- Type
- Strength
- Equipment
- Sandbag
- Primary muscles
- Quadriceps, Shoulders, Core
- Measured in
- Reps and weight
- Tools
- 1RM Calculator