This movement is the next progressive step from Squats, in that you're doing the Squat then adding an overhead press and setting the sandbag back down to rest on your upper chest and in the crook of your arms. It incorporates power, balance and strength giving extra focus to shoulders and triceps.
Exercise Type: Full body with emphasis on shoulders
Repetitions: 20-30 (with low weight for endurance goals) 6-12 (with heavier weights for strength goals)
1. Stand tall with the sandbag resting on your upper chest and in the crook of your arms while holding onto the horizontal or parallel handles.
2. Feet should be just beyond shoulder width apart with toes slightly pointed out.
3. Begin to draw your body towards the ground as if taking a seat ('Squat'). Make sure to keep a tight lumbar arch during the entire movement. Keeping your weight on your heels.
4. Stop once your thighs drop just bellow the 90* angle, hips just bellow knees. Knees should be in line with the toes and chest up.
5. Driving through your heels push back up to a tall standing position, while using your upward momentum to Press the sandbag overhead.
6. At the top of the movement your hips should be pushed forward and gluteus (rear) should be tucked under to complete the full range of motion, while the sandbag is still overhead.
7. Lower the sandbag back down to rest on your upper chest and in the crook of your arms before beginning your next Squat.