Hyrox Sandbag Lunges technique & tips
100 metres of walking lunges with a heavy sandbag on your shoulders. After 6 stations and 7 km of running, this is about controlled, steady movement.
100 metres of walking lunges with a heavy sandbag on your shoulders. After 6 stations and 7 km of running, this is about controlled, steady movement.
Find a step length you can repeat smoothly
If you rest, stay standing with the bag on your shoulders
Train lunges at the end of sessions when legs are tired
Open: men 20 kg, women 10 kg. Pro: men 30 kg, women 20 kg.
Train lunges after hard sessions to build fatigue tolerance. During the race, shorter steps and a steady rhythm beat long, wobbly lunges.
Yes. Keep the sandbag on your shoulders and stand still. Putting it down and picking it back up wastes more energy.