The Sandbag Jerk is a dynamic power exercise that combines leg drive, coordination, and overhead stability. Similar to the Olympic barbell jerk, this sandbag variation emphasizes full-body force transfer, teaching the athlete to generate power through the lower body and absorb load efficiently with the upper body.

To perform, start with the sandbag held at chest height in a front-rack position. Stand tall with feet shoulder-width apart, elbows slightly forward, and core braced. Begin with a shallow dip by bending the knees and hips slightly, keeping your torso upright. Explosively extend the hips and knees to drive the sandbag upward, then quickly drop under the bag, catching it overhead with arms locked and core tight. Stand tall to complete the lift, then lower the sandbag safely back to the front-rack position.

The Sandbag Jerk targets the glutes, quads, hamstrings, shoulders, triceps, and core, while also training timing, coordination, and reactive strength. The instability of the sandbag forces continuous adjustments, improving overall athletic control and resilience.

Common mistakes include pressing the bag instead of driving with the legs, leaning back during the drive, or losing tension overhead. Cue “dip and drive,” “lock fast,” and “stay tall under the bar.”

In Relentless Bravery Fitness, the Sandbag Jerk represents controlled aggression the discipline to channel maximum force into perfect form.

Program 4–6 sets of 3–5 reps for power and speed, or use lighter loads for coordination and stability practice.