Sandbag Over Bar

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 4 to 6 reps with 2 to 3 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 8 to 12 reps with 60 to 90 seconds of rest.

Execution and technique cues

• Straddle the sandbag with a wide stance, squatting down deep to get your hands underneath it.
• Deadlift the sandbag dynamically by extending your hips, lap the bag, and sit back to support it on your thighs.
• Transition your grip to wrap around the bag, then explosively drive your hips forward and up to launch it over the bar.
• Push the bag over the bar at the peak of the extension and reset your body position for the next repetition.

Common mistakes

• Rounding the spine excessively when ripping the sandbag off the floor instead of using the hips and legs.
• Failing to lap the sandbag, which forces the upper body to lift the weight without lower body assistance.
• Lifting the sandbag too close to the bar, which causes the bag or your body to collide with the obstacle.

Frequently asked questions

What is a standard height for the bar when performing this exercise?

The bar is typically set between chest and shoulder height, depending on the athlete's height and training goals.

How do I prevent the sandbag from slipping during the transition on my thighs?

Pull the sandbag tightly into your stomach and sit back deeply into your hips to create a stable shelf on your thighs.

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