Zirv Fitness
Strength exercise

Sandbag Shouldering

How to do it

  1. Stand close behind the sandbag with feet shoulder width apart and hinge down to grip both sides of it.
  2. Extend the hips and knees explosively to lift the sandbag off the floor and into the hips.
  3. Use the momentum from the hip extension to pull the sandbag up and rotate it onto one shoulder.
  4. Brace the core hard as the load lands on the shoulder to absorb the weight without collapsing to one side.
  5. Stand fully upright with the sandbag settled on the shoulder before lowering it back down.
  6. Alternate shoulders between repetitions and avoid rounding the back during the initial lift.

Muscles worked

Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
BackMuscles located in the upper and lower back, responsible for pulling movements and maintaining posture. All Back exercises
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

Related Glutes exercises

Atlas Stone LiftAtlas Stone LoadAxle Clean and PressBand Front SquatBarbell CleanBarbell Clean and Jerk
Type
Strength
Equipment
Sandbag
Primary muscles
Gluteus Maximus, Back, Core
Measured in
Reps and weight
Tools
1RM Calculator