OtherWeightliftingBenchmark
Sandbag Ladder
Weightlifting
Solo
Workout Details
Other
For Load:
1Sandbag to Shoulder
Women's Bags: 160 to 250 lbs
Men's Bags: 240 to 340 lbs
Coaching Tips
Strategy
- 1Warm up properly with dynamic movements to prepare your body for heavy lifting.
- 2Focus on maintaining a straight back and engaging your core when lifting the sandbag to reduce the risk of injury.
- 3Take your time to find your optimal lift - prioritize technique over load in your warm-up attempts.
- 4Consider your grip and body position; a comfortable hold and stance will make lifting more manageable.
- 5Plan how many attempts you will have at your max weight to avoid fatigue.
Safety Considerations
Technical Focus
Monitor for proper lifting technique to prevent back strain.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy
Mobility Work:
- 10 each side Hip Flexor Stretch(Focus on opening hips.)
- 10 Shoulder Dislocates(Use a PVC or stick.)
Scaling Options
Intermediate
Reduce sandbag weight by approximately 20%.
- 1
sandbag to shoulder
Weight: 192/128 lbs (87/58 kg)
Scaled
Reduce sandbag weight by approximately 40%.
- 1
sandbag to shoulder
Weight: 144/96 lbs (65/43 kg)