Hominin · exercise
Sandbag Load
Sandbag Load is a beginner strongman exercise. It works the quadriceps, with help from the abdominals, biceps, calves, forearms, glutes, hamstrings, lower back, middle back, shoulders and traps.
beginnerotherpull movementcompoundstrongman
- Main muscles
- quadriceps
- Also works
- abdominals, biceps, calves, forearms, glutes, hamstrings, lower back, middle back, shoulders, traps
How to do it
- To load sandbags or other objects, begin with the implements placed a distance from the loading platform, typically 50 feet.
- Begin by lifting the sandbag. Sandbags are extremely awkward, and the manner of lifting them can vary depending on the particular sandbag used. Reach as far around it as possible, extending through the hips and knees to pull it up high. Shouldering is usually not allowed.
- Move as quickly as possible to the platform, and load it, extending through your hips, knees, and ankles to get it as high as possible. Place it onto the platform, ensuring it doesn't fall off.
- Return to the starting position to retrieve the next sandbag, and repeat until the event is completed.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Backward Drag · other, beginner
- Bear Crawl Sled Drags · other, beginner
- Sled Drag - Harness · other, beginner
- Sled Push · other, beginner
- Car Deadlift · other, intermediate
- Conan's Wheel · other, intermediate
- Rickshaw Deadlift · other, intermediate
- Tire Flip · other, intermediate
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).