Sandbag Load
Trains the Quads.
- Equipment
- A sandbag and either a box or a barbell in a rack
- Mechanic
- Compound
- Force
- Pull
- Level
- Beginner
How to do it
- Stand over the sandbag with the feet a little wider than it and hinge down to grip it, hands under or around it.
- Pull it into the chest and lap it, sitting back and rolling it onto the thighs.
- Hug it tight and get the hands as far under it as they will go.
- Drive the hips forward and stand up, rolling the bag up the chest.
- Push it onto the platform or over the bar, extending fully.
- Step back and reset.
Common mistakes
- Gripping the bag loosely. Sand moves, and a loose bag pours itself out of the hands; the hug is as tight as it can be.
- Rounding the back on the pick. A bag on the floor invites a stoop; the hinge is with a flat back and the hips do the lifting.
- Lapping too high. The bag sits deep in the lap near the hips; on the knees it slides.
- Leaning over the platform. The hips drive up to place it; a lean over the platform is the hips stopping early.