Sandbag Load

How to do the Sandbag Load

1. To load sandbags or other objects, begin with the implements placed a distance from the loading platform, typically 50 feet.
2. 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.
3. 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.
4. Return to the starting position to retrieve the next sandbag, and repeat until the event is completed.

Muscles worked

Role	Muscles
Primary	quads
Secondary	abs, biceps, calves, forearms, glutes, hamstrings, lower back, middle back, shoulders, traps
Equipment	other equipment
Difficulty	beginner
Type	compound

No other equipment? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Hang Clean Barbell Hang Clean - Below the Knees Barbell Power Snatch from Blocks Barbell Snatch from Blocks Barbell Split Clean Barbell Mountain Climbers Bodyweight

Harder than the Sandbag Load

One-Arm Side Deadlift expert · Barbell Snatch from Blocks expert · Barbell Iron Crosses (stretch) intermediate · Bodyweight

Common questions

What muscles does the Sandbag Load work?

The Sandbag Load primarily works the quads, with the abs, biceps, calves, forearms, glutes, hamstrings, lower back, mid back, shoulders, and traps as secondary movers. Tire Flip, Backward Drag, and Car Deadlift train the same muscle, across 9 equipment types.

What equipment do you need for the Sandbag Load?

The Right Equipment. Without the right equipment, Hang Clean, Hang Clean - Below the Knees, and Power Snatch from Blocks train the same muscle, and 27 of the catalogue's options for this muscle need no equipment.

Is the Sandbag Load suitable for beginners?

Yes, the Sandbag Load is rated beginner. One-Arm Side Deadlift, Snatch from Blocks, and Iron Crosses (stretch) are the progressions from here.

Where should the Sandbag Load go in a workout?

Early — the Sandbag Load is compound, working 11 muscle groups, so run it first or second while you are fresh.

Similar exercises

Tire Flip Other Equipment Backward Drag Other Equipment Car Deadlift Other Equipment Hang Clean Barbell Hang Clean - Below the Knees Barbell Power Snatch from Blocks Barbell