The sandbag one arm row is excellent for developing a strong core. Try not to lean on a bench or rest your elbow on the knee for support, instead place the free hand behind your back and focus on minimising movement through the trunk by using your abdominals. This variation of the one arm row is excellent for training anti-rotation.

Teaching Points

  1. Start with your feet shoulder width apart.
  2. Hinge the hips, keeping a neutral spine and the core braced.
  3. Grab the bag with one hand, keeping the shoulders packed down and place the free hand behind the back.
  4. Initiate the movement by squeezing through the shoulder blade as you pull the bag towards the body.
  5. Stop when the bag reaches the body and repeat the movement.

Common Problems & Solutions

Error: Rounding out the back.
Correction: Keep your chest proud and back flat.