This movement may look simple pick up a sandbag, bring it to your shoulder, drop it, and repeat. But don’t be fooled. It challenges your hips, core, arms, grip, and lungs in a single, explosive lift.
Your challenge: complete 100 total reps of sandbag ground-to-shoulder.
You can do this in one brutal session, or spread it over several days. Either way, you’ll finish stronger.
“It’s one of the most functional moves in the book. Pick it up. Put it down. Repeat.” — RB100.Fitness
Why It Works
- Full-body posterior chain activation
- Builds real-world strength and explosive power
- Reinforces hip drive and triple extension
- Trains grip under fatigue
- Increases anaerobic work capacity
The uneven, shifting weight of the sandbag adds unpredictability just like life. You need coordination, grit, and controlled aggression.
Programming Options
Option A: 10 sets of 10 reps (EMOM style or with rest as needed)
Option B: 4 sets of 25 reps (with 90 seconds rest)
Option C: 100 reps for time (intermediate/advanced only)
Weight suggestions:
- Beginners: 20–30kg sandbag
- Intermediate: 35–45kg
- Advanced: 50kg+
Track your progress in the RB100 Tracker or stack this challenge with:
Safety & Scaling
- Warm up with hip mobility and shoulder activation drills
- Use a flat back and neutral spine every lift
- Start light and ramp up
- If no sandbag is available, use a medicine ball, slam ball, or weighted duffel bag
