Sandbag Load

Also called sandbag load, sandbag to platform and sandbag carry and load.

Works

Quads, plus abs, biceps, calves, forearms, glutes, hamstrings, lower back, upper back, shoulders and traps

Equipment

Other kit

Level

Beginner

Type

Compound

How to do it

Setup. To load sandbags or other objects, begin with the implements placed a distance from the loading platform, typically 50 feet.

1. 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.
2. 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.
3. Return to the starting position to retrieve the next sandbag, and repeat until the event is completed.

Cues

• Wrap the arms deep around the bag.
• Drive the hips and knees to lift.
• Carry it high and tight.
• Extend the hips to load it.

Common mistakes

• Straight-leg lift with a round back.
• Bag riding low on the arms.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a cranky lower back. Pain that's sharp or gets worse set to set means stop.

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