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Sandbag Exercise: Back Hold Good Morning

Sandbag Exercise: Back Hold Good Morning

Written by
September 25, 2014
Updated May 17, 2016


The Sandbag Back Hold Good Morning increases the perceived load of the implement by placing it high and directly on the structure of the body.  This drill will place a high demand on hamstrings to lengthen under load and is sure to provide a bit of soreness the next day with the appropriate load.

Exercise Steps

Step 1: Stand with your feet hip width apart with a slight bend at your knee, place a moderately loaded sandbag on high on your shoulders

Step 2: Keeping your back neutral to slightly extended, pull your hips back as you fold forward. Stop with your chest above parallel with the floor.

Step 3: Maintaining a strong core, return back to a standing position.

Tips & Safety: Pull yourself into the lowered position slowly with the intention of feeling the hamstrings load rather than folding forward with your shoulders.

Onnit Academy is the most comprehensive database of information related to Unconventional Training, a unique new form of fitness methodology that focuses on functional strength, conditioning, and agility using the most efficient means and tools possible. The online database includes articles, videos, tutorials, and workouts featuring alternative implements like kettlebells, sandbags, steel maces, steel clubs, battle ropes, and more.
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