Videos

This version of the Sandbag Squat can be used for strength work in a Greyskull LP fashion with one weight across a 5,5,5+ set.  Also use it in a conditioning context by using this grip as a weighted carry 50 feet directly into a set of 10 Sandbag Goblet Squats and returning for a round.  5 rounds.  Rest as needed between rounds.

The sandbag clean is an accessible and effective alternative to our typically programmed barbell and kettlebell cleans and snatches.  Explosive hip extension is the cornerstone of the rugby tackle, football tackle, the vertical leap and in the force generator through the stance leg in kicking in sports such as soccer.

Emphasize two speeds in this movement:

First- “Lap” the sandbag by pulling it past the knees and into the hips.

Second- Propel the bag to the shoulders with an explosive extension of the hips through the bag.

You can go “touch and go” as demonstrated above, or drop from the top.

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Standing Clam Shell for Knee Sweep in the Squat

The side lying clam shell is a basic and sometimes necessary step in the hip rehab process. Do not stop there though. Progressive resistance and squat stance positioning keep this activation drill relevant as access to glute medius and minimus improves.

When and athlete is recovering from a lower back injury it is important to keep the lower body and posterior chain engaged. Deadlift alternatives for the compressed spine include the TRX, Ring or erg supine knee flexion from a reverse plank set-up.

As a Seattle Sports Chiropractor I see a lot of middle back and shoulder injuries in overhead crossfit athletes due to their lack of T-Spine mobility. When you are deficient in middle back flexibility you will buckle at the T-L junction to get a weight centered overhead. Avoid that painful trip to my office with an injured lower back. This mobility can open up your range, protect your shoulders and stabilize your midline with overhead loads.