Front Squats Flag Pole Both Arm

Exercise Description:

Stand with your feet hip-width apart and hold the sledgehammer in front of your body with both hands. Your hands should be positioned on the handle of the sledgehammer, one hand near the top of the handle and the other hand near the bottom. Keep your arms straight and your shoulders relaxed, using your upper back muscle to keep the, stabilized.

To perform a reverse lunge with the sledgehammer, take a large step backwards with one foot and lower your body until your front thigh is parallel to the ground and your back knee is hovering just above the ground. Your back foot should be flat on the ground and your front foot should be on the ball of your foot, with your toes pointing forwards. Keep your chest lifted and your core engaged throughout the movement. Hold this position for a few seconds, then push through your front heel to return to the starting position. Repeat on the other side.


This exercise can help to improve balance, stability, and coordination, as well as strengthen the muscles of the legs and core. It can also help to increase grip strength and improve overall athletic performance.

Muscles Involved

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Stabilizer Muscles Involved

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Dynamic Stabilizer Muscles Involved

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Antagonist Stabilizer Muscles Involved

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Synergist Muscles Involved

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Exercise Variations

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Rehab Exercise For Injuires

Sports Enhanced By Exercise

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