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Sandbag Load

Sandbag Load is a beginner compound strongman that mainly works your quads, with help from your abs, biceps, calves, forearms, glutes, hamstrings, lower back, upper back, shoulders and traps.

💪 Quads🏋️ Other📈 Beginner🔗 Compound🎯 3-5 sets of 5-10 reps
Sandbag Load: starting position
Starting position
Sandbag Load: end position
End position

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

Primary: QuadsSecondary: AbsSecondary: BicepsSecondary: CalvesSecondary: ForearmsSecondary: GlutesSecondary: HamstringsSecondary: Lower backSecondary: Upper backSecondary: ShouldersSecondary: Traps

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Sandbag Load alternatives

Exercises that train the same main muscle.

Backward DragOther · BeginnerCar DeadliftOther · IntermediateConan's WheelOther · IntermediateRickshaw DeadliftOther · IntermediateSled PushOther · BeginnerTire FlipOther · Intermediate

FAQ

What muscles does the sandbag load work?

It mainly works your quads; your abs, biceps, calves, forearms, glutes, hamstrings, lower back, upper back, shoulders and traps assist.

How many sets and reps of sandbag load should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the sandbag load good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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