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Weighted Sandbag Shouldering

The Weighted Sandbag Shouldering is a compound exercise that mainly works the quads and glutes & hips, with help from the lower back, shoulders and core. You'll need: weighted bag.

Mr. Grey
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@JustGains_XY

Required Equipment

Weighted Bag
Weighted Bag

Weighted Sandbag Shouldering Muscles Worked

Primary

Quads (quadriceps femoris); Glutes (gluteus maximus)

Secondary

Spinal Erectors (erector spinae); Front Shoulder (anterior deltoid); Abdominals (rectus abdominis)

How to do the Weighted Sandbag Shouldering

  1. Stand with your feet slightly wider than shoulder-width apart and place a sandbag on the floor vertically between your feet.

  2. Hinge at your hips and bend your knees to squat down, keeping your back straight and chest up, then grip the handles or the sides of the sandbag firmly.

  3. Drive through your heels to explosively extend your hips and knees, pulling the sandbag upward close to your body in one fluid motion.

  4. As the sandbag rises, duck slightly underneath it and guide it up to rest securely across one shoulder.

  5. Lower the sandbag back down to the floor under control by reversing the movement and repeat for the desired number of repetitions.

Weighted Sandbag Shouldering FAQs

What muscles does the Weighted Sandbag Shouldering work?

The Weighted Sandbag Shouldering mainly works the quads and glutes & hips, with help from the lower back, shoulders and core. The main muscles are the quadriceps femoris and gluteus maximus.

What equipment do you need for the Weighted Sandbag Shouldering?

Weighted bag.

Is the Weighted Sandbag Shouldering a compound exercise?

Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.

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