QuadricepsBeginner
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
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.