Sandbag Load
A strongman event where a heavy sandbag is bear-hugged off the floor and loaded onto a high platform. The shifting, awkward load builds real-world lifting strength through the legs, back and arms.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
- Lower Back (Erector Spinae)
Secondary muscles
- Hamstrings
- Biceps
- Traps (Trapezius)
- Rhomboids
- Forearm Flexors
- Abs (Rectus Abdominis)
- Sets
- 3–4
- Reps
- 3–5 bags
- Rest
- 90–150s
How to perform
Main muscles working (thicker lines)
Starting position
Stand over a sandbag on the floor, straddle it and squat down to reach your arms as far around it as possible.
Pull the bag tight to your body and extend the hips and knees to lift it high onto the chest.
Walk quickly to the platform with the bag hugged in close.
Dip and extend through the hips, knees and ankles to drive it up onto the platform.
Make sure it stays on the platform, then return for the next bag.
Breathing: Brace for the pick, breathe in short breaths while moving, and exhale as the bag goes onto the platform.
Coaching tips
Reach around, squeeze tight
Bag high on the chest
Legs load it, not arms
Common mistakes
Grabbing only the top of the bag
Letting the bag slide down the body
Pressing the bag up with the arms
Shouldering the bag when the event doesn't allow it
Safety notes
Start with a lighter bag to learn how the sand shifts before going heavy.
Use a platform that can't slide or tip when the bag lands.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.