Exercise guide
Sandbag Load
The Sandbag Load combines an awkward-object pickup, carry, and platform load. The quadriceps, glutes, hamstrings, trunk, back, shoulders, arms, and grip all contribute.
Training context
Keeping the Sandbag Load Controlled
Sandbags shift during the pickup and carry, so each implement may require a slightly different grip. The loading platform must be stable and deep enough to keep the bag from rolling back toward the athlete.
Speed matters in competition, but the walking path and platform should be planned before the first pickup. Practice with shorter distances and lower platforms first.
Technique overview
Secure the bag before beginning the carry
Reach around the sandbag, pull it toward the body, and extend through the hips and knees to raise it. Settle it against the torso before moving. Approach the platform under control, extend through the legs to place the bag fully onto the surface, and confirm that it is stable before turning away.
Treat this as an overview and use a range, pace, and setup you can control.