The sandbag rotational lunge is an excellent exercise that works multiple planes. The rotational aspect relates to the movement of the bag, rather than the lunge. The rotational movement of the bag makes it a very useful anti-rotational exercise, the user must accelerate and decelerate the bag in the transverse plane whilst lunging in the sagittal plane. Learn the movement by passing the bag over one leg, then progress the exercise by alternating between sides and increasing the dynamic swinging aspect of the movement.

Teaching Points

  1. Start with the sandbag in the hang position.
  2. Keep your core braced and torso vertical throughout the movement.
  3. Stand with your feet hip width apart and lunge backward placing the ball of your foot on the floor.
  4. Your front shin should remain vertical over your front heel and your back knee bent at a 90-degree angle and close to the floor, simultaneously pass the bag over the leading leg, stay tall and rotate through the thoracic.
  5. Drive through the front heel, squeeze the gluteal muscles on the front leg and return to the starting position.
  6. To progress the movement swing the bag to opposite side on the next rep.

Common Problems & Solutions

Error: Pushing through the toes/ball of the foot.
Correction: Lift toes off the floor and drive down through the heels.