Sandbag Lunges Workout
The Sandbag Lunges station is a formidable test of lower body strength, balance, and endurance in HYROX races. Participants perform lunges while carrying a weighted sandbag, emphasizing leg power and core stability.
Key Rules
- The Sandbag Lunge begins and ends with the removal/return of the sandbag from the marked area next to the start/finish line.
- The athlete must lift up the sandbag without assistance and place it across both shoulders.
- The athlete starts standing tall with both feet behind the line before starting their first lunge across the start line.
- During each lunge, the trailing knee must clearly touch the ground.
- Each repetition ends with knees and hips fully extended.
- Lunges must be alternating i.e. alternating knees touching the ground.
- The athlete can either lunge continuously or stop after each lunge with both feet parallel on the ground.
- Taking any steps or shuffles between repetitions is not permitted.
- The station is complete, once the athlete lunges across the finish line and returns the sandbag to the marked area.
- If the athlete violates any of the above mentioned points, the repetition becomes invalid and in the second warning the athlete receives a 5 m distance penalty.
- The sandbag must remain on both shoulders at all times and it is not permitted to put the sandbag down at any time during the workstation. Removing the sandbag from the shoulders will result in a 5 m penalty. The second time will result in a disqualification.
Distance 100 m (unless penalties are assessed)
The weight will change based on your category:
- Women 10 kg (white marking)
- Women Pro / Men 20 kg (grey marking)
- Men Pro 30 kg (black marking)
Training Focus
- Leg Strength: Incorporate exercises such as squats, deadlifts, and lunges into your routine.
- Core Stability: Engage in core-strengthening workouts to maintain balance and posture during lunges.
- Endurance: Develop muscular and cardiovascular endurance to sustain effort throughout the station.
Technique Tips
- Sandbag Positioning: Keep the sandbag securely on your shoulders to maintain balance.
- Posture: Maintain an upright torso and engage your core for stability.
- Controlled Movement: Execute lunges with control, focusing on depth and proper knee alignment.
- Supportive Shoes: Footwear with good cushioning and stability for lunging.
- Knee Pads: Optional, for additional knee protection during lunges.
- Balance: Improve balance and core strength through targeted exercises and functional training.
