So you want to get stronger. Especially for those tasks that involve pulling heavy stuff, like dragging a hose or lifting equipment. Then you need to learn the sandbag base stance row. It’s a fantastic exercise that builds serious pulling power. Let’s get into it:
Starting Position
- Position your feet in a shoulder-width stance with your knees bent slightly
- Flex slightly at the hips so your torso is slightly above parallel to the floor
- Spine is in a neutral position, with your arms extended and shoulders pulled back
Upward Movement
- Pull the sandbag towards your torso, elbows into ribs
- Maintain a stable position through your torso and hips
- Exhale into upward movement
Downward Movement
- Control the weight as you lower the sandbag to the starting position
- Maintain a stable position through your torso and hips
- Inhale into downward movement
6-Point Self-Check
Maintain proper body position and movement quality for each repetition as fatigue sets in. Be mindful of this quick “self-check” as you perform this exercise as directed above:
1. Head: Maintain a neutral position with your eyes forward, avoid moving your head up or down.
2. Torso: Keep your torso rigid and spine straight as you flex and extend your arms, avoid any rounding through your back.
3. Hips: “Pull” your feet inward slightly to engage your glutes and anchor your body.
4. Legs: Knees are bent in an athletic base stance.
5. Shoulders: Shoulders are packed back and down, avoid shrugging them.
6. Arms: Pull your elbows into your ribs in the upward movement, return to full extension in the downward movement, maintain a full range of motion with each repetition.
This exercise originally appeared on Firefighter Peak Performance’s YouTube channel. Get yourfree membership to Firefighter Peak Performance today.
