The sandbag lunges are within the 7th round of the Hyrox competition. Participants must perform walking lunges while carrying a sandbag for a distance of 100m before moving on to the next round.
The weight of the sandbags varies depending on the category, and the exercise targets the legs, glutes, and core muscles.
To prepare for sandbag lunges, participants should focus on building lower body strength through exercises such as squats, lunges and deadlifts. They should also incorporate balance exercises such as single-leg squats and stationary lunges.
