Overview
The sandbag thruster is an extremely metabolically challenging exercise building significant gains in work capacity. The exercise combines two exercises; the front squat and the press into one seamless movement.
Teaching Points
- Hold the sandbag in the front rack with your feet positioned hip width apart.
- Brace the core and initiate the squat by flexing from the knees and hips, keep a neutral spine throughout the movement.
- Lower yourself 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.
- Use the force generated from the squat to press the sandbag overhead.
- The arms will move up vertically, straighten the arms, stabilize the shoulder and contract the triceps so the arms are straight.
- Put your head ‘through the window’ at the top of the movement.
- Engage the lats and lower the sandbag under control and pull it back into the ‘racked’ position.
- Repeat the movement.
Common Problems & Solutions
Error: Spinal alignment falling into flexion.
Correction: Keep chest lifted high shoulders packed down.
