Goalora
Support
← All exercises

Sandbag Load

intermediate · hinge

Sandbag Load

Setup

Pick a solid platform no higher than your chest. Set the sandbag on the floor about 1-2 meters from it, clear the lane between the two and wear shoes with a firm sole. Stand close to the bag, feet a little wider than shoulder width.

Execution

  1. Squat down and grip the bag firmly with both arms, pulling it snug against your body.
  2. Exhale and extend your hips and knees to lift the bag onto your thighs.
  3. Use your thighs as a shelf, rotating and lifting the bag up to your chest or shoulder depending on the platform height.
  4. Step forward and set the bag on the platform under control, without throwing or dropping it hard.
  5. Bend your knees to follow the bag down as you set it, to protect your lower back.
  6. If you run out of strength mid-lift, push the bag away from your feet, let it drop to the floor and step back; never try to save it or twist to catch it. The first rep where your back starts rounding as the bag comes onto the thighs is where the set ends.

Breathing

Inhale as you hug the bag to your body, exhale hard as you lift it. Do not hold your breath for long; if you have high blood pressure, heart disease, a hernia or you are pregnant, do not do this exercise.

Quick cues

  • Hug it close before lifting.
  • Use the thighs as a shelf.
  • Set it down soft, never throw it.
  • Bend the knees as you set it down.

Common faults

  • Fault: Rounding the back to scoop the bag off the floor

    Fix: Squat down deeper and keep the chest open before gripping the bag.

  • Fault: Lifting the bag off the ground before it is snug against the body

    Fix: Cinch the arms tight around the bag and press it into the body, feeling it locked on before lifting.

  • Fault: Throwing the bag onto the platform instead of setting it down under control

    Fix: Bend the knees to follow the bag down and place it gently to protect the wrists and low back.

  • Fault: Twisting the body suddenly when bringing the bag onto the shoulder

    Fix: Rotate slowly and under control, letting the thighs and hips lead the motion.

Equipment

other, box

Muscle groups

legs, core, glutes, back, arms