Trunk rounds around the bag
Thoracic kyphosis increases as the lifter hugs the bag forward.
Overactive muscles
Pec majorPec minorUpper trapezius
Corrective work
Foam RollPectorals↗Foam RollThoracic spine↗StretchDoorway pec stretch↗Lunge · Full Body
Sandbag Lunge
Coaching cues
- Bear-hug a sandbag at chest height; step into alternating lunges
- The shifting load of the bag forces core to adapt constantly
- Upright torso; drive through the front heel on each rep
- Odd object instability increases functional core demand
Common faults 2
Knee caves on each lunge step
Odd object load shifts weight unexpectedly; valgus increases.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗