No Weak Links - 10 Sandbag Lifts You Haven’t Tried — Key Takeaways
Add the explosive reverse lunge, power high pull, and pick-to-stand to your sandbag training to fill gaps in rotational power, hip drive, and ground-to-carry strength that rows, deadlifts, and squats miss.
Key takeaways
Floor Larson press: scapular protraction and hollow-body hold intensify pec and serratus work
Floor Larson press: scapular protraction and hollow-body hold intensify pec and serratus work
- Protracting shoulders at lockout eliminates rib-flare assistance, increasing chest and serratus activation
- The bag must be squeezed inward to avoid falling on the chest — a unique compressive stimulus vs ring work
In a horse stance squat, holding a sandbag as counterbalance lets you sink deeper
In a horse stance squat, holding a sandbag as counterbalance lets you sink deeper
- The weight acts as a counterweight, preserving an upright torso at extra depth
- Deeper hip flexion leads to more hip mobility and greater glute burn than unweighted versions
Sandbag get-up works coordination over strength — perfect for athletes needing transferable torso control
Sandbag get-up works coordination over strength — perfect for athletes needing transferable torso control
- Unlike kettlebells, a sandbag's center shifts, forcing constant anti-rotation and stabilization
- Combines strength, coordination, and breathing in one movement — high value per minute
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In this video
- 1mFilling In The Gaps
- 1mExplosive Reverse Lunge
- 1mFloor Larsen Press
- 2mSandbag Get-up
- 2mHorse Stance Squat
- 3mSuplex
- 3mDaily Reps App
- 4mLateral Toss
- 4mHeels Elevated Squat
- 4mPower High Pull
- 5mCowboy Squat
- 5mStraddle Good Morning
- 6mPick to Stand
“The outside corner of my glutes have never been more sore than trying these for the first time.”
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