Sandbag shouldering is an excellent way to build strength. This age-old technique, reborn in modern gyms, bridges the gap between traditional weightlifting and real-world motion.
Sandbag shouldering is a full-body exercise that simultaneously works strength and conditioning. The exercise targets multiple muscle groups, including the legs, back, and shoulders. It also improves core stability, grip strength, and mental toughness.
Due to their unstable and off-balance nature, sandbag shouldering challenges are more challenging than regular dumbbell shoulder presses or lateral raises. They provide dynamic resistance, which is much more difficult than conventional lifting.
To perform it, a sandbag is lifted from the ground, shouldered, and then lowered back to the ground.
For decades, sandbag training has been used by athletes like MMA fighters, soldiers, and CrossFit enthusiasts to improve their conditioning and work capacity.
Want to take your gains to the next level? Discover your daily calorie needs with our free TDEE calculator
Sandbag Shouldering Muscles Worked
Sandbag shouldering is a compound, full-body exercise for multiple muscle groups.
- Primary Muscles Worked: Quadriceps (Front Thighs), Glutes (Buttocks), Hamstrings (Back Thighs), Core Muscles (Rectus Abdominis, Obliques, and Transverse Abdominis), Trapezius and Rhomboids (Upper Back) and Deltoids
- Secondary Muscles Worked: Erector Spinae (Lower Back), Forearms and Grip Muscles, Biceps Brachii, Hip Adductors and Abductors
- Stabilizing Muscles: Rotator Cuff Muscles, Calves (Gastrocnemius and Soleus), Serratus Anterior
How To Do Sandbag Shouldering
- Start with a weight you can handle, especially if this exercise is new. Sandbags can vary in size and design, so ensure you can grip it securely.
- Stand over the sandbag with your feet shoulder-width apart, toes pointing slightly outward.
- Lower your body down into a squat-like position. Keep your chest up, back straight, and eyes forward.
- Place your hands securely on the sandbag. Depending on its design, you might grab the handles or grip the bag itself.
- Hold your core tight like you’re getting ready for a punch to the stomach.
- Drive through your heels, extending your hips and knees. Use the power of your legs rather than your back to initiate the lift.
- As the sandbag rises, use some momentum to help swing it upward.
- Once the sandbag reaches about waist height, pull it upwards with your arms and back.
- As you continue to lift the sandbag higher, bend your knees slightly and “catch” or guide the sandbag onto one of your shoulders. The bag should rest securely across your upper back and shoulder.
- Bend your knees and use your legs, hips, and core to control the sandbag’s descent back to the ground.
- If you’re performing multiple repetitions, alternate the shoulder you lift the sandbag onto with each rep to ensure balanced muscle engagement.
Tips and Proper Form
- It would be best if you started with a manageable weight, around 10-20lbs, to work on form.
- Keep your back straight; no rounding or arching. Chest up, eyes forward.
- Feet shoulder-width apart, flat on the ground, pushing through heels.
- Keep the sandbag in your palms, not your forearms. This ensures better control and prevents the bag from slipping. Use chalk to maintain a secure grip.
- Tighten core muscles throughout for stability and back support.
- Initiate the lift using your legs, similar to a squat. Avoid back-dominant lifting.
- Wrap your arms around the bag rather than scooping underneath it. This prevents your face from getting in the way and allows for a more secure lift.
- When placing the sandbag, bend the knees slightly. Ensure even placement on the shoulder.
- With each rep, switch shoulders to get a balanced development.
- You should inhale when preparing to lift, and exhale when lifting onto the shoulder.
- Schedule sandbag training 2-3 times per week for best results.
- Sandbag shouldering can be done with different variations, such as single-arm and rotational.
To Stay Motivated: 150+ Gym Workout Motivational Quotes To Stay Fit
Conclusion
Sandbag shouldering isn’t just another fitness trend; it combines old-world strength with modern-day functional training.
The exercise has many benefits, such as strengthening your core and improving balance and coordination. It also strengthens your entire body.
So, what are you waiting for? Take on the challenge and enjoy the reward of sandbag shouldering. Give it a shot, and let the sandbag’s force lift your strength, stability, and endurance to new heights.
Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.
Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.