Sandbag Front Squat

Table of Contents:

 

Exercise Information

  • Alternative Names: Front squat with sandbag
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: Sandbag
  • Muscles Targeted: Quads, hamstrings, glutes, calves, abs
  • Mechanics: Compound
  • Average Number of Sets: 3-5 with 4-5 reps each, 30-45 seconds rest between sets
  • Variations: None
  • Alternative: None

The sandbag front squat, although not so popular as some of the other front squat variations, helps you practice basic front squat movements and can be thus used as a corrective exercise if you struggle with the barbell front squat.

Sandbag Front Squat Exercise Information

  • Alternative Names: Front squat with sandbag
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: Sandbag
  • Muscles Targeted: Quads, hamstrings, glutes, calves, abs
  • Mechanics: Compound
  • Average Number of Sets: 3-5 with 4-5 reps each, 30-45 seconds rest between sets
  • Variations: None
  • Alternative: None

It can be done easily at home if you have a bag or sac filled with sand. By performing the sandbag front squat first, you can progress into the sandbag clean and shoulder press variations.

How to do Sandbag Front Squat

Make sure that you hold the sandbag across your chest while keeping your elbows under the sandbag. Descend into the squat position as you would for the other front squat variations.

Sandbag Front Squat

Tips

  • Make sure that your feet stay flat with the weight mainly on the rear of your feet.
  • Keep your chest fairly high while pushing from the squat position.

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