Strength Training · Functional Fitness
Sandbag Load
The sandbag load moves a sandbag from the floor onto a raised platform. It trains leg and hip strength while challenging your grip and trunk control.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 3 min
How to do it
- Stand over the sandbag facing the platform, with your feet slightly wider than hip-width.
- Bend your hips and knees to grip underneath the bag with both hands.
- Lift the bag just above knee height.
- Sit into a partial squat with the bag supported across your thighs.
- Wrap your arms around the bag for a secure hugging grip.
- Extend your hips and knees to raise the bag against your chest.
- Guide the bag fully onto the platform.
- Release your grip once the bag rests securely on the platform.
Form cues
- Brace before the bag leaves the floor
- Drive through your whole foot
Common mistakes
- Jerking the bag off the floorTake tension through your grip before starting a smooth, steady lift.
- Trying to curl the bag upwardUse your legs and hips to create height while your arms secure the bag.
- Leaning backward to reach the platformUse a lower platform if you cannot clear its edge without arching your lower back.
Safety
A heavy, shifting bag can strain your back or arms if you lose control or twist under load. A slipping bag can crush fingers against the platform or fall onto your feet.
- Use a stable, anchored platform rated for the load.
- Start with a light bag and increase weight only when every repetition stays controlled.
- Keep your fingers clear of the platform edge and the drop area free of people; never try to catch a falling bag.
- Plan a safe unloading method before starting, using help when needed rather than dragging the bag blindly off the edge.
If you have back, shoulder, or elbow pain, get advice from a physiotherapist before attempting loaded repetitions.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Sandbag
- Strongman Loading Platform
Sets and reps
- Sets
- 3–4
- Target
- 3–5 reps
- Rest
- 3 min
Reset the bag and your stance between repetitions rather than racing through the set.