Introduction: Strength Meets Precision
The sandbag lunges arrive near the end of every HYROX race, just before the wall balls a moment where form and focus often collapse.
After over 6 km of running and multiple heavy stations, athletes face a brutal test of core control and movement integrity.
If you can stay balanced and maintain rhythm, this station becomes your launchpad to finish strong.
“The lunges don’t just test your legs they test your ability to stay composed when everything else is failing.” — RB100.Fitness
Station Overview
Distance: 100 metres (with sandbag on upper back or shoulders)
Division Loads (Season 2025/2026):
- Men Open: 20 kg
- Women Open: 10 kg
- Men Pro: 30 kg
- Women Pro: 20 kg
Each athlete must keep their knee touching the floor on every rep, maintain upright posture, and alternate legs with each step.
Technique Breakdown
1. Setup
- Place the sandbag evenly across your upper back (not on the neck).
- Engage your core and squeeze shoulder blades together to stabilise.
- Keep feet hip-width apart for balance too narrow and you’ll wobble.
2. Step and Lower
- Step forward 60–70 cm.
- Keep the front heel grounded, and lower the rear knee to just brush the floor.
- Maintain vertical alignment: front knee above ankle, chest tall.
3. Drive Through
- Push through the front heel to stand tall and bring feet together.
- Alternate legs each rep without pausing.
- Avoid overstriding shorter steps maintain rhythm and balance.
4. Breathing
- Inhale on descent, exhale as you drive up.
- Consistent rhythm stabilises your core and keeps heart rate under control.
“The best HYROX athletes move smoothly, not explosively efficiency is endurance.”
Pacing and Strategy
The sandbag lunges are deceptively slow when executed correctly.
Your goal is to maintain a steady rhythm, not speed bursts.
Target Times:
- Open: 2:00–2:45
- Pro: 2:15–3:00
Break the 100 m into 4×25 m segments. Use each turnaround as a micro-reset take 2–3 deep breaths, roll shoulders, and continue.
Training link: How to Pace Each HYROX Station for Maximum Efficiency
Common Mistakes and Fixes
| Mistake | Problem | Fix |
|---|---|---|
| Leaning forward | Sandbag slides, loss of balance | Keep chest tall, engage upper back |
| Overstriding | Instability, wasted energy | Shorten step and focus on rhythm |
| Shallow lunges | Missed reps, no depth | Ensure rear knee touches ground |
| Twisting torso | Core collapse | Brace abs and squeeze glutes |
| Breathing too fast | Loss of rhythm | Use inhale-down, exhale-up pattern |
Training for Sandbag Efficiency
Direct Strength Work:
- Sandbag lunges: 4×25 m focusing on control
- Front rack lunges with dumbbells: 3×12 each leg
- Step-back lunges (reduced load, focus on rhythm)
Accessory Work:
- Plank shoulder taps (3×20) for core stability
- Bulgarian split squats (3×10 each side)
- Single-leg balance drills for proprioception
For programming integration, see Building Functional Strength for HYROX Performance.
Energy Management Late in the Race
At this stage, quads and glutes are under maximal stress.
Pacing is everything one rushed mistake can lead to a no-rep or trip.
- First 25 m: Establish breathing rhythm.
- Middle 50 m: Focus on form, don’t chase speed.
- Final 25 m: Shorten stride slightly and visualise the finish line.
Transition smoothly into the final station: Wall Balls Without Fatigue.
Mobility and Recovery
Tight hips and quads are the biggest limiting factors post-race.
Incorporate recovery work such as:
- Couch stretch (hip flexor release)
- Foam rolling quads and glutes
- 90/90 hip rotations for range and balance
See HYROX Recovery Routine for a complete mobility circuit.
Summary: Control Creates Speed
The sandbag lunge is about precision and consistency, not aggression.
Control your breath, maintain posture, and move rhythmically the athletes who look smooth are the ones who finish fastest.
“Balance, posture, and breathing the quiet skills that win the loudest races.” — RB100.Fitness
About HYROX Season 2025/2026
- Global race series: September 2025 – June 2026
- Identical course format worldwide
- Station 7: Sandbag Lunges same standard across all divisions
Check race listings on the RB100 Fitness Racing Events Calendar to plan your season.
