1/2 Burpee to Sandbag Swing

Muscles Worked

Legend

Target Muscles
Secondary Muscles
Stabilizer Muscles

Description

Stand upright with arms to sides. Bend over and squat down. Place hands on floor, slightly wider than shoulder width. While holding upper body in place, buck hips ups slightly by extending knees and hips, then immediately kick legs back. Land on forefeet with body in straight, plank position. Keeping upper body in place buck hip up and rapidly pull legs forward under body returning feet in original position. Rise up to original standing posture.

Then, assume a hinged position with your knees slightly bent, both hands on the kettlebell handle, chin tucked, and weight centered over your foot.

Begin the movement by hiking the kettlebell between your legs and keeping your spine neutral.

Drive the kettlebell back to the starting position by extending the hips, pushing through the floor, and keeping the arms straight.

Repeat the movement for the desired number of repetitions.

Additional Information

Target Muscles

Chest, Quads

Secondary Muscles

Abs, Shoulders, Triceps

Stabilizer Muscles

Back (Lower)

Experience

Beginner (1-2 years)

Equipment

Sandbag, Bodyweight

Exercise Type

Cardiovascular

Exertion

70%

Cardio Intensity

70%

Force

N/A

Mechanic

Compound

Force Detail

Bilateral

Functions

N/A

Intensity

N/A

Bearing

Weight

Impact

Low

Utilities

N/A

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