Sandbag Shouldering

Technique

How to perform Sandbag Shouldering

1. Straddle a sandbag on the floor and hinge to grip it securely.
2. Brace the trunk and extend the hips to bring the bag onto the thighs.
3. Regrip as needed, then drive the hips and guide the bag onto one shoulder without twisting under load.
4. Stand tall and stabilize the bag before reversing the motion to the floor.
5. Alternate shoulders and keep the bag close throughout.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Rectus Femoris, Vastus Lateralis, Vastus Medialis.