FITNESSTraining Exercise: Sandbag Back Step Lunge

Training Exercise: Sandbag Back Step Lunge

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By Firefighter Peak Performance

So, you want to get stronger and more agile? Let’s talk about the lunge. It might sound simple, but this everyday movement is an essential of tactical fitness.

Imagine climbing a steep set of stairs, weighed down with gear. Or maybe you’re deploying a fire hose, battling against the force of water. The lunge is the kind of movement that can make the difference between success and failure in these situations.

Starting Position

  • Stand tall, with feet slightly wider than hip-width apart 
  • Back is straight from top of head to tail bone, with the sandbag resting on one shoulder 
  • Stabilize sandbag with same side hand, opposite arm is relaxed at your side 

Downward Movement

  • Step backward into a split stance, walking stride distance, feet slightly wider than hip-width apart 
  • Pull your back knee down to 90 degrees while keeping the front leg stable to 90 degrees 
  • Shoulders pulled back and down as you flex your free arm to 90 degrees 
  • Exhale into the bottom position 

Upward Movement

  • Drive up off your front foot returning to the starting position 
  • Maintain spinal alignment and core engagement through the movement 
  • Shoulders pulled back and down as you extend your free arm 
  • Inhale as you return to the starting position 
  • Step backward with the opposite leg for the next repetition 

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 eyes forward, avoid moving head up or down 

2. Torso: Keep the torso upright and rigid through the downward and upward movement 

3. Hips: Keep hips engaged and stable as you step backward and forward 

4. Legs: Front and back leg are at 90 degrees in the bottom position, avoid leaning over the front leg 

5. Shoulders: Shoulders are packed back and down as you stabilize the sandbag throughout the movement 

6. Arms: Same side arm secures the sandbag, opposite arm flexes and extends as outlined above 

This exercise originally appeared on Firefighter Peak Performance’s YouTube channel. Get your free membership to Firefighter Peak Performance today.

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