maratoolSandbag Load
How to do the sandbag load
- To load sandbags or other objects, begin with the implements placed a distance from the loading platform, typically 50 feet.
- Begin by lifting the sandbag. Sandbags are extremely awkward, and the manner of lifting them can vary depending on the particular sandbag used. Reach as far around it as possible, extending through the hips and knees to pull it up high. Shouldering is usually not allowed.
- Move as quickly as possible to the platform, and load it, extending through your hips, knees, and ankles to get it as high as possible. Place it onto the platform, ensuring it doesn't fall off.
- Return to the starting position to retrieve the next sandbag, and repeat until the event is completed.
Muscles worked
The prime movers are the quadriceps across the front of the thigh, which straighten the knee and, just as importantly, control it on the way back down.
Because more than one joint is moving, the work does not stay in one place: the abdominals brace the trunk so force can pass between the hips and the shoulders; the biceps add force at the elbow; the calves control the ankle and hold the heel position.
The forearms, glutes, hamstrings, lower back, middle back, shoulders and traps take a share of the work as well.
Every exercise for:QuadricepsAbdominalsBicepsCalvesForearms
How this movement works
The load travels toward you and several joints bend to bring it there. The arms finish work the back starts, so grip and elbow flexors sit in the path of every repetition: when people stall on a compound pull, it is more often the hands giving out than the primary muscle running out of force.
It is filed under strongman, where the load is deliberately awkward rather than balanced. Most of the difficulty goes on holding on and staying braced.
What you need
These train the quadriceps too, using equipment this one does not:
- Scissors Jumpbody only
- Side Squats with Barbellbarbell
- Single-Leg Leg Extensionmachine
- Smith Machine Hack Squatsmith machine + machine
- Split Squat with Dumbbellsdumbbell
Difficulty
Listed at beginner level: the pattern is simple enough to pick up without coaching, and a position that goes wrong mid-set is obvious enough to correct on the next repetition.
Of the 173 quadriceps exercises in this database, 70 are listed at beginner level.
Photos: free-exercise-db — public domain (Unlicense) Full attribution →
ⓘ Informational only — not a substitute for professional fitness or medical advice.