Sandbag Load
How to do the Sandbag Load with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
Abs, Biceps, Calves, Forearms, Glutes, Hamstrings, Lower Back, Mid Back, Shoulders, Traps
Other
How to do the Sandbag Load
- 1
To load sandbags or other objects, begin with the implements placed a distance from the loading platform, typically 50 feet.
- 2
Begin 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.
- 3
Move 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.
- 4
Return to the starting position to retrieve the next sandbag, and repeat until the event is completed.
Log it, see it on your body.
Every Sandbag Load set you log feeds Ascend's anatomy heatmap, so your quads volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Sandbag Load fits
The Sandbag Load shows up in training built around a specific goal. See how it fits:
More quads exercises
Sandbag Load: common questions
What muscles does the Sandbag Load work?
The Sandbag Load primarily works the Quads. It also recruits the Abs, Biceps, Calves, Forearms, Glutes, Hamstrings, Lower Back, Mid Back, Shoulders and Traps as supporting muscles.
Is the Sandbag Load suitable for beginners?
Yes. The Sandbag Load is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
Is the Sandbag Load a compound or isolation exercise?
The Sandbag Load is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Sandbag Load with correct form?
To load sandbags or other objects, begin with the implements placed a distance from the loading platform, typically 50 feet. Follow the full step-by-step above for the complete movement.
Log your Sandbag Load sets, free.
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