Sandbag Load
A beginner strongman exercise for the quads, done with a other equipment.
- Main muscles
- Quads
- Also works
- Abs, Biceps, Calves, Forearms, Glutes, Hamstrings, Lower back, Upper back and Shoulders
- Equipment
- Other equipment
- Level
- Beginner
- Type
- Compound
- Movement
- Pull
How to do the Sandbag Load
- To load sandbags or other objects, begin with the implements placed a distance from the loading platform, typically 50 feet.
- 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.
- 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.
- Return to the starting position to retrieve the next sandbag, and repeat until the event is completed.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Sandbag Load
Backward DragOther equipment · Beginner
Bear Crawl Sled DragsOther equipment · Beginner
Sled Drag - HarnessOther equipment · Beginner
Sled PushOther equipment · Beginner
Car DeadliftOther equipment · Intermediate
Conan's WheelOther equipment · Intermediate
Rickshaw DeadliftOther equipment · Intermediate
Tire FlipOther equipment · Intermediate
Questions
What muscles does the Sandbag Load work?
Mainly the quads, with the abs, biceps, calves, forearms, glutes, hamstrings, lower back, upper back and shoulders helping.
Is the Sandbag Load good for beginners?
Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.
What can I do instead of the Sandbag Load?
Good alternatives that train the quads: Backward Drag, Bear Crawl Sled Drags, Sled Drag - Harness or Sled Push.
How many sets and reps of the Sandbag Load should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).