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Sandbag Exercise: 2-Hand Pinch Grip Upright Row

Sandbag Exercise: 2-Hand Pinch Grip Upright Row

Written by Onnit Academy
October 15, 2014
Updated May 15, 2020

Summary

The Sandbag Pinch Grip Upright Row helps develop grip strength as well as scapular stability.  The goal of the drill is to lift the elbows high as the shoulders stay down and back.

Exercise Steps

Step 1: Stand with your feet hip width apart and a light loaded sandbag across your body in an overhand pinch grip.

Step 2: Keeping your back neutral to slightly extended, pull the sandbag to chin level raising the elbows up and out.

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

Tips & Safety: Avoid slouching forward at any time during this drill.  The focus is keeping the shoulders retracted and packed through the entire range of motion.
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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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