Sandbag Shouldering
Quick Information
Category
Tactical Training
Difficulty
Intermediate
Equipment
Sandbag
Primary muscle group
Gluteus Maximus, Erector Spinae, Quadriceps
Secondary muscle groups
Lats, Trapezius, Biceps, Trunk, Forearms
Movement pattern
Odd-Object Lift
Training goal
Strength, Work Capacity
Sport
Military, Fire, Police, Strongman
Overview
How to Perform
Coaching Cues
Common Mistakes
Progressions & Regressions
No items found.
Progressions
Sandbag deadlift, then bear hug carry, then lap and shoulder, then continuous shouldering for reps.
Regressions
Lighter bag, or lift to the lap and stop before the shoulder.
When to Use It
When to use
After the main strength lift, or as the centrepiece of a tactical conditioning circuit.
When not to use
With any acute lower-back issue, or when fatigue is already causing spinal rounding.
Programming
5 to 8 sets of 3 to 5 repetitions per side, or 20 repetitions for time with a moderate bag.
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