Trainer Shares HYROX Sandbag Lunge Hack to Help You Keep Moving Under Extreme Fatigue
If you were one of the lucky folks who managed to snag a highly coveted HYROX ticket, you've probably already started (or at least started thinking about) your training routine. Each of the eight stations demands a different approach, and the second-to-last station happens to be sandbag lunges. To avoid penalties, athletes need to hit the full range of motion with the back knee touching the ground while also avoiding dropping the sandbag.
Since sandbag lunges come so late in the race, they can feel especially tough as fatigue is already through the roof. But a smarter strategy can make the station far more manageable. And two of the biggest mistakes at the lunge station stem from poor positioning and inefficiency, according to Ayo Falae, trainer and founder of RISE Fitness.
Overstriding is one of the most common issues, since it increases time under tension and places unnecessary stress on the joints. Excessively leaning forward can also shift the load away from where you want it, making each step more taxing than it needs to be. Inconsistent foot placement can also break your rhythm, making it harder to stay smooth and efficient under fatigue.
"The goal isn't to make the movement bigger, it's to make it cleaner," Falae explains. "You want vertical control and consistent mechanics, not exaggerated steps that cost you more with every rep."
Rather than trying to rush through the station or cover as much distance as possible with each step, Falae recommends focusing on managing your output. Breaking the work into repeatable segments can help you maintain a sustainable pace without needing to take excessive breaks.
"You could break the work up by step counts or visual markers, but the goal is the same with consistency from start to finish, without spikes in effort. In this context, consistency will always outperform intensity," Falae says.
One of the easiest adjustments is slightly shortening your step length while maintaining a steady cadence. Doing so reduces the muscular demand of each rep while still allowing you to move efficiently down the turf. The goal is continuous movement with controlled output, not rushing reps at the cost of stopping.
Related: HYROX Trainer Shares the Simplest Technique Fix to Improve Your SkiErg Time
This story was originally published by Men's Journal on May 18, 2026, where it first appeared in the Health & Fitness section. Add Men's Journal as a Preferred Source by clicking here.
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This story was originally published May 18, 2026 at 4:08 PM.