Sandbag Load
Sandbag Load is a beginner-level compound in the strongman category that primarily works the quads. It also recruits the abs, biceps, calves, forearms, glutes, hamstrings, lower back, mid back, shoulders and traps. It is performed with other equipment.
How to do it
- 1To load sandbags or other objects, begin with the implements placed a distance from the loading platform, typically 50 feet.
- 2Begin 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.
- 3Move 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.
- 4Return to the starting position to retrieve the next sandbag, and repeat until the event is completed.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Initiate the pull from the target muscle rather than jerking with body momentum.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.