FULL BODY · COMPOUND
Sandbag Shouldering
A loaded movement bringing a sandbag from the floor to one shoulder.
Primary musclesGlutes, Back, Core
Secondary musclesShoulders, Forearms, Hamstrings
EquipmentSandbag
DifficultyIntermediate · Loaded Hinge
How to perform
- Use a stable hinge and grip the bag securely.
- Drive with the hips and guide the bag to one shoulder.
- Lower it safely and alternate sides.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the glutes as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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