The Sandbag Deadlift is a functional exercise that mimics the classic barbell deadlift. This exercise should sometimes be included in your workout routine to add some variation and to make it easier for you to handle the sandbag in exercises such as shoulder bag lifting or bears bag squat.
The main working muscle groups are the quadriceps, hamstrings, gluteal muscles, and spinal extensors.
Exercise technique
The technique for performing deadlifts with a bag looks like this:
- Place the sandbag in front of you. Lean behind it and grab the straps, maintaining a slight deflection in the lumbar spine. Squat down a little harder than a regular deadlift, as sacking involves a longer range of motion.
- As you exhale, start lifting the sandbag upward using the muscles in your legs and back. The legs and back should be straightened at the same time. It is necessary to lock for a second in the upper position.
- Lower the bag to the floor and repeat the movement.
Crossfit training complexes
If you have mastered the technique of performing the exercise and you liked the deadlift of the bag, we bring to your attention several crossfit training complexes containing deadlift with a bag.
