The sandbag shoulder squat can be performed comfortably with a sandbag and is a great unilateral exercise. Be sure to keep the head straight and the spine neutral throughout this movement.
- Hold the sandbag in the shoulder position.
- Brace the abdominal and back muscles, because the sandbag is unilaterally loaded this position will really engage the core to keep the spine in a vertical position.
- Initiate the squat by flexing from the knees and hips.
- Lower slowly to a comfortable position (thighs parallel to the floor if possible).
- From the bottom position push the ground away keeping the chest lifted throughout to maintain a neutral spine.
- Keep knees in line with toes and heels down.
- Return to the standing position and concentrate on getting the hips forward and squeezing the glutes.
Common Problems & Solutions
Error: Keeping the spine straight.
Correction: Engage the core, keep the chest proud and shoulders packed.