Exercise

Sandbag Load

Also known as: sandbag carry load, strongman sandbag load, sandbag to platform

Sandbag Load is a compound exercise for the quadriceps and glutes. Main target: vastus lateralis, vastus medialis and gluteus maximus. Also works: lower back, middle back, traps, biceps femoris, anterior deltoid, biceps short head, forearm flexors, upper abs and medial gastrocnemius. Equipment: other.

EquipmentOther

TypeCompound (multi-joint)

MovementPull

CategoryStrongman

Muscles worked

Primary

Vastus lateralis Vastus medialis Gluteus maximus

Secondary

Lower back Middle back Traps Biceps femoris Anterior deltoid Biceps short head Forearm flexors Upper abs Medial gastrocnemius

How to do it

To load sandbags or other objects, begin with the implements placed a distance from the loading platform, typically 50 feet.
Begin by lifting the sandbag. Sandbags are extremely awkward, and the manner of lifting them can vary depending on the particular sandbag used. Reach as far around it as possible, extending through the hips and knees to pull it up high. Shouldering is usually not allowed.
Move as quickly as possible to the platform, and load it, extending through your hips, knees, and ankles to get it as high as possible. Place it onto the platform, ensuring it doesn't fall off.
Return to the starting position to retrieve the next sandbag, and repeat until the event is completed.