Sandbag to Shoulder

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

• Stand over the sandbag, bend your knees, and slide your fingers as deep underneath it as possible.
• Deadlift the bag to your thighs, sit back to lap it, and secure a tight grip around the middle.
• Drive your hips forward explosively and pull the sandbag up in a straight line, landing it on top of one shoulder.
• Stand tall with your hips fully locked out and the bag stable on your shoulder before dropping it forward.

Common mistakes

• Trying to pull the sandbag straight to the shoulder without lapping it, which strains the lower back and biceps.
• Letting the knees collapse inward while transitioning the bag from the thighs to the shoulder.
• Hyperextending the lower back at the top of the lift instead of keeping the core and glutes tight.

Frequently asked questions

Should I alternate shoulders on every repetition?

Alternating shoulders between reps or splitting sets evenly is recommended to ensure balanced muscular development.

What is the correct way to drop the sandbag after reaching the shoulder?

Push the sandbag forward and off your shoulder under control, letting it drop to the floor in front of you while stepping back.

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