Sandbag Load
Sandbag Load is a strongman strength - bear-hug carry and platform loading exercise involving Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps
- Secondary muscles
- Abdominals, Biceps brachii, Gastrocnemius, Soleus, Forearm muscles, Gluteus maximus, Hamstrings, Erector spinae, Rhomboids, Middle trapezius, Deltoid, Trapezius
- Exercise type
- Strongman strength - bear-hug carry and platform loading
Exercise technique
- Area
Check the bag's seams and the route to the platform.
- Grip
Bend your hips and knees and wrap your arms as far around the bag as possible.
- Lift
Draw the bag toward your torso and push into the floor with your legs.
- Bring to the chest
Secure your grip and position the bag high and close to your chest.
- Carry
Walk toward the platform with short steps while controlling bag slippage.
- Load
Move close to the platform, extend your hips and knees and bring the bag onto its upper surface.
- Release
Once the bag is stationary and will not tip, withdraw your hands and clear the lane.
Key technique points
- Verify that the bag is closed.
- Hug the load close to your torso.
- Use your legs for the initial lift.
- Keep carrying steps short.
- Load from close to the platform.
- Keep your hands out from between the bag and the surface.
Common mistakes
Pulling on a seam
Do not use a fabric edge that is not designed for carrying as a handle.
Lifting far from the body
Do not let the bag hang in front and increase lower-back loading.
Curling the arms
Do not pull the load to your chest using only your biceps.
Blocking your view
Do not carry the bag in front of your face so that you cannot see the route.
Throwing onto the platform
Do not throw the bag forward without moving close first.
Unstable release
Do not withdraw your hands while the bag is still rolling.
Frequently asked questions
Sandbag Load: why is “Pulling on a seam” a mistake?
Do not use a fabric edge that is not designed for carrying as a handle.
Sandbag Load: why is “Lifting far from the body” a mistake?
Do not let the bag hang in front and increase lower-back loading.
Sandbag Load: why is “Curling the arms” a mistake?
Do not pull the load to your chest using only your biceps.
Sandbag Load: why is “Blocking your view” a mistake?
Do not carry the bag in front of your face so that you cannot see the route.
Sandbag Load: why is “Throwing onto the platform” a mistake?
Do not throw the bag forward without moving close first.
Sandbag Load: why is “Unstable release” a mistake?
Do not withdraw your hands while the bag is still rolling.
What should I focus on when doing Sandbag Load?
Verify that the bag is closed. Hug the load close to your torso. Use your legs for the initial lift. Keep carrying steps short. Load from close to the platform. Keep your hands out from between the bag and the surface.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.