Zirv Fitness
Strength exercise

Sandbag High Pull

How to do it

  1. Stand over the sandbag with feet shoulder width apart and hinge down to grip it with both hands.
  2. Keep the spine neutral and pull the sandbag up off the floor by extending the hips and knees.
  3. As the bag passes the thighs, shrug the shoulders and pull the elbows up and out to chest height.
  4. Keep the sandbag close to the body throughout the pull rather than swinging it forward.
  5. Lower the bag back down under control by reversing the hip and knee extension for each repetition.
  6. Exhale on the pull up and avoid using the lower back to yank the bag upward.

Muscles worked

TrapeziusLarge triangular muscle in the upper back responsible for moving and stabilizing the scapula. All Trapezius 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 Traps exercises

Barbell High PullDumbbell High PullHigh PullKettlebell High PullOverhead ShrugRack Pull
Type
Strength
Equipment
Sandbag
Primary muscles
Trapezius, Shoulders, Gluteus Maximus
Measured in
Reps and weight