Weighted Sandbag Deadlift

Muscles worked

Setup

1. Stand with your feet shoulder-width apart, with the sandbag positioned horizontally directly over the mid-foot.
2. Hinge at your hips and bend your knees to reach down, grabbing the parallel handles or the sides of the bag.
3. Position your shoulders slightly in front of the bag with your chest up and your spine in a neutral, flat position.

How to do it

1. Inhale and brace your core, then drive through your heels to extend your hips and knees simultaneously to stand upright.
2. Exhale at the top of the movement, squeezing your glutes hard without overextending or leaning back.
3. Lower the bag back to the floor by hinging at the hips first, then bending the knees once the bag passes knee level, maintaining a controlled 2-3 second tempo.
4. Touch the bag lightly to the floor and immediately begin the next repetition to maintain tension.

Form checklist

• Keep the sandbag as close to your shins and thighs as possible throughout the entire lift.
• Maintain a flat back and avoid rounding the shoulders or lumbar spine.
• Ensure your knees track in line with your toes and do not cave inward.
• Keep your gaze fixed about 3-5 feet in front of you to maintain a neutral neck position.

Pro tips

• Engage your lats by imagining you are trying to 'break the handles' or squeeze oranges in your armpits before you start the pull.
• Focus on 'pushing the floor away' with your legs rather than pulling the weight up with your back to maximize leg drive.

Make it harder

• Incorporate a 3-second pause at knee height during the ascent to eliminate momentum and increase time under tension.
• Perform the movement from a deficit by standing on a small platform or weight plate to increase the range of motion.

Frequently asked

What muscles does the weighted sandbag deadlift work?

The weighted sandbag deadlift primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the erector spinae, lats, and obliques as secondary muscles.

What equipment do you need for the weighted sandbag deadlift?

The weighted sandbag deadlift uses weighted bag.

Is the weighted sandbag deadlift good for beginners?

The weighted sandbag deadlift is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Band DeadliftBeginner · calves, glutes, hamstrings, quadriceps, and trapezius
• Barbell Hang Clean Below The KneesAdvanced · calves, glutes, hamstrings, quadriceps, and trapezius
• Barbell Mixed Grip DeadliftIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius
• Barbell SnatchAdvanced · adductors, calves, deltoids, erector spinae, glutes, hamstrings, lats, and quadriceps