Zirv Fitness
Strength exercise

Sandbag Getup

How to do it

  1. Lie on your back with the sandbag hugged to the chest and one knee bent with that foot flat on the floor.
  2. Hold the sandbag tight to the chest as you roll onto the opposite forearm and prop yourself up.
  3. Push up onto that hand, lift the hips, and sweep the straight leg through into a kneeling position.
  4. Drive through the front foot and glutes to stand up fully, keeping the sandbag stable against the torso.
  5. Brace the core throughout the sequence so the torso does not twist under the shifting load.
  6. Reverse the sequence step by step to return to the floor with control before the next repetition.

Muscles worked

CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises
ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises
Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises

Related Core exercises

Axle Clean and PressBarbell CleanBarbell Clean and JerkBarbell Hang CleanBarbell Hang SnatchBarbell Muscle Snatch
Type
Strength
Equipment
Sandbag
Primary muscles
Core, Shoulders, Gluteus Maximus
Measured in
Reps and weight