Hug it, hoist it, and load it like a strongman.
Keep the bag glued to your body. The further it drifts, the more your back takes over.
The Sandbag Load is a Glutes-first movement, with Quads, Hamstrings, Back, Core working as the supporting cast. Track it consistently and you'll see exactly how it feeds your glutes volume for the week.
The Sandbag Load primarily works the Glutes with Quads, Hamstrings, Back, Core assisting.
Pick a weight where you finish each set with 1 to 2 clean reps left in the tank. Own the top of your rep range before adding weight.
For most lifters 3 to 4 working sets. Pick the rep range that fits your goal and progress the load when the top of the range feels owned.
