Intermediate exercise

Sandbag Shouldering

Also called Sandbag to Shoulder

Technique

How to perform Sandbag Shouldering

Stand over the sandbag, bend your hips and knees, and establish a secure grip.
Extend your legs and hips to lift the bag onto your thighs, supporting it in a partial squat while you regrip if needed.
Hold the bag close and drive through your legs and hips to lift it toward one shoulder.
Guide it into place with your arms without twisting your trunk under the load.
Stand upright and stabilize the bag on your shoulder.
Bring the bag back in front of your body, then bend your hips and knees to lower it under control.
Reset and alternate shoulders for the planned repetitions.

Programming relevance