Exercise Facts
| Movement Pattern | Hinge, Power |
|---|---|
| Muscle Group | Core, Forearms/Grip, Glutes, Hamstrings, Shoulders |
| Equipment | Sandbag |
| Environment | Gym, Outdoor |
| Skill Level | Intermediate |
| Series | — |
Overview
Sandbag Shouldering develops posterior-chain power, grip, and trunk stability against an unstable implement. Straddle the bag, hinge with a flat back, scoop and lap it, then explosively extend hips to pull the bag to one shoulder; stabilise and stand tall. Alternate sides. The shifting load builds resilience and transfers to carries, cleans, and tackles. Errors: curling with arms, rounded low back, dumping the bag. Cue “hips through,” “hug tight,” “tall finish.” Use 4×6–8/side for strength or 50–100 total reps for brutal conditioning.
Setup (Steps)
Straddle bag; hinge; wrap arms; pull to lap.
Execution (Steps)
Drive hips; pull bag to one shoulder; stand tall; return with control; alternate.
Coaching Cues
“Hips through.” “Squeeze the bag.” “Finish tall.”
Common Faults & Fixes
Arm curl → use hip drive. Rounded back → brace/shorten ROM. Dropping bag → control descent.
Programming Ideas
4×6–8/side; EMOM 5/side; 100 total for time.
Variations
Bear-hug shouldering; to both shoulders; heavier singles.
Regressions
Lighter bag; high pick to lap only.
Standards & Competition Notes
Bag rests on shoulder; hips/knees fully extended to count.
Safety Notes
Neutral spine; avoid twisting under load.
