Bag squats

The Sandbag Bearhug Squat, also called the Bear Squat, is a functional alternative to the Front Barbell Squat. They differ in that they also include in the work a large number of body muscles responsible for the correct positioning of the projectile: deltas, biceps, trapeziums and forearms. However, the bulk of the load still rests on the quadriceps and gluteal muscles.

The exercise received such an unusual name, due to the specifics of its performance: the athlete must do squats, clasping a heavy bag or sand-bag in front of him, which vaguely resembles a bear's capture of its victim. But the biomechanics of the exercise is almost identical to the front squats, so if you are not a big fan of them, we recommend including bear squats in your program to slightly diversify the training process.

Exercise technique

1. Take the bag or sandbag from the floor and fix it at chest level, as if hugging it with your arms. Straighten your back, direct your gaze strictly in front of you, put your legs a little wider than your shoulders, and place your socks a little to the sides.
   
2. Keeping your back straight and inhaling, lower yourself down. The amplitude should be full, but keep in mind that at the bottom the bag should not reach the floor. Lower yourself down until you touch your calves with your biceps, without rounding your spine around the sacrum. The weight of the weights in this exercise is small, so there is no special need for an athletic belt and knee bandages.
   
3. Without weakening your bear grip and without changing the position of the body, get up to the starting position, exhaling. When getting up, the knees should move along the path of the feet, in no case do not bring them inward.

Complexes with bear squats

Watch the video: Bag - Squats (September 2025).