Which muscles does the sandbag shouldering work?

The sandbag shouldering mainly works your full body. It also involves your glutes and back.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the sandbag shouldering in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Sandbag Shouldering: how to do it and muscles worked

The sandbag shouldering mainly works your full body, with help from your glutes and back. You need a sandbag.

Muscles worked

Main

Full body

Helping

How to do the sandbag shouldering

1
Stand over a sandbag with feet hip-width apart. Squat down, grip the bag around the middle, and keep your back flat and chest up.
2
Lift the bag with your legs to your lap, then explosively extend your hips and heave it up onto one shoulder, using your hips, not just your arms.
3
Drop the bag back to the floor with control and repeat on the other shoulder. Breathe in before each lift and out when you heave.

Form tip: Switch shoulders every rep or set to stay even. Keep your back flat and do not twist while the bag is up.

Common questions

Which muscles does the sandbag shouldering work?: The sandbag shouldering mainly works your full body. It also involves your glutes and back.
What equipment do I need for the sandbag shouldering?: You need a sandbag.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the sandbag shouldering in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More full body exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.