Uploaded November 2015 | Updated September 2026, 8 hours ago
Enhance mobility, stability, and strength with this full-body exercise utilizing a sandbag. While statically working lower body musculature, full body stability is challenged along with upper body mobility. This exercise is similar to everyday tasks that require twisting, pushing, and pulling in the upper body while attempting to keep the lower body stable without movement. Discover more exercises in courses offered at CooperInstitute.org and to perform this exercise . . .
Preparation: Align the feet shoulder width apart. Push the hips back and down into a squat position or a lunge position with a goal of about a 90 degree angle in the knees while maintaining neutral spinal alignment. Hold sandbag with both hands at chest level, then lower down to side of body as the starting position for low to high chops.
Movement: Pull the sandbag upward and across the body over the opposite shoulder. During the movement, focus on maintaining distribution of the weight between both legs with minimal lower body movement other than slightly turning the hips, if needed. Slowly return to the starting position following the same pattern down and across the body.
Modification: Perform same movements as above, but with the elbows bent to decrease the length of the lever arm.
Amplification: Perform the same movement as above with more velocity by tossing the bag to a partner.
Note: Be sure to perform on both side of the body.
Enhance mobility, stability, and strength with this full-body exercise utilizing a sandbag. While statically working lower body musculature, full body stability is challenged along with upper body mobility. This exercise is similar to everyday tasks that require twisting, pushing, and pulling in the upper body while attempting to keep the lower body stable without movement. Discover more exercises in courses offered at CooperInstitute.org and to perform this exercise . . .
Preparation: Align the feet shoulder width apart. Push the hips back and down into a squat position or a lunge position with a goal of about a 90 degree angle in the knees while maintaining neutral spinal alignment. Hold sandbag with both hands at chest level, then lower down to side of body as the starting position for low to high chops.
Movement: Pull the sandbag upward and across the body over the opposite shoulder. During the movement, focus on maintaining distribution of the weight between both legs with minimal lower body movement other than slightly turning the hips, if needed. Slowly return to the starting position following the same pattern down and across the body.
Modification: Perform same movements as above, but with the elbows bent to decrease the length of the lever arm.
Amplification: Perform the same movement as above with more velocity by tossing the bag to a partner.
Note: Be sure to perform on both side of the body.
