Exercise Facts
| Movement Pattern | Carry, Core Stability, Functional Strength, Squat |
|---|---|
| Muscle Group | Core, Erectors, Forearms, Glutes, Hamstrings, Quads |
| Equipment | Sandbag |
| Environment | Gym, Outdoor |
| Skill Level | Advanced, Beginner, Intermediate |
| Series | Functional Stability Series, Sandbag Squat Series |
Overview
The Sandbag Bear Hug Squat is a foundational strength movement that develops lower-body power, core stability, and grip endurance. By holding the sandbag tight against the body, this exercise demands total tension through the upper body while allowing the athlete to perform deep, controlled squats. It’s one of the most functional and accessible sandbag lifts simple in setup, brutal in execution.
To perform, start with the sandbag on the floor. Stand with feet shoulder-width apart, hinge at the hips, and bend the knees to squat down and wrap your arms around the sandbag, pulling it tight against your chest in a secure bear-hug position. Keep your chest tall, elbows down, and core braced. From here, lower into a deep squat under control, keeping the sandbag tight to your body and your heels flat on the ground. Drive through your heels to stand back up, squeezing your glutes at the top.
The Sandbag Bear Hug Squat primarily targets the quads, glutes, hamstrings, erectors, and core, while also building upper-body tension through the biceps, forearms, and shoulders. The sandbag’s shifting load demands continuous bracing, improving posture and real-world stability.
Common mistakes include letting the sandbag drift away from the torso, rounding the upper back, or collapsing forward at the bottom of the squat. Cue “hug tight,” “stay tall,” and “drive through the floor.”
In Relentless Bravery Fitness, the Sandbag Bear Hug Squat represents fundamental strength raw effort, stable posture, and relentless control.
Program 4–5 sets of 6–10 reps for general strength or higher-rep intervals (12–15 reps) for conditioning and muscular endurance.
Setup (Steps)
Stand over sandbag; squat and wrap arms tightly around it; pull bag close to torso; brace core and keep chest tall.
Execution (Steps)
Lower into deep squat keeping bag close; drive through heels to stand tall; maintain tight grip and upright posture throughout.
Coaching Cues
“Hug tight.” “Stay tall.” “Drive through the floor.”
Common Faults & Fixes
Sandbag drifting forward → hold tight to torso.
Rounding upper back → keep chest lifted.
Heels rising → widen stance or lower weight.
Programming Ideas
4–5×6–10 reps for strength; 3×12–15 reps for endurance; pair with carries or cleans for total-body conditioning.
Variations
Sandbag front squat, sandbag Zercher squat, sandbag bear hug carry.
Regressions
Bodyweight squat, goblet squat with lighter sandbag, box squat variation.
Standards & Competition Notes
Sandbag held securely against torso; hips descend below knees; chest remains tall; hips and knees fully extended at top.
Safety Notes
Keep sandbag close to body; brace core throughout; avoid excessive rounding; use stable stance and controlled breathing.
