Sandbag Squat: 4 Variations, Form and How Heavy to Go

Photo: Dan Fahey, Gritty Soldier

The four sandbag squats worth learning are the bear hug squat (bag hugged to your chest), the shouldered squat (bag on one shoulder), the back squat (bag across your upper back) and the Zercher squat (bag in the crook of your elbows). Start lighter than you would with a barbell, because the shifting sand makes every rep harder to control, and build up from there.

Why squat with a sandbag

A sandbag never sits still. The sand moves as you squat, so your upper back, core and hips work to hold position on every rep. It is also easy on a home setup: no rack, no bar, and you can bail out of a rep by dropping the bag instead of fighting a bar. Our sandbag training benefits guide covers the bigger picture.

The 4 sandbag squat variations

1. Bear hug squat

Wrap both arms around the bag and crush it against your chest, then squat. It is the easiest one to learn and it lights up your upper back and core. It is also the variation to start with if you are new to sandbags.

2. Shouldered squat

Get the bag onto one shoulder, hold it there with both hands and squat. The load is off center, so your core works hard to keep you from leaning. Do equal reps on each side.

3. Back squat

Get the bag onto one shoulder, then shift it across your upper back like a barbell and hold it by its handles or at the ends near your shoulders. This one lets you handle the most weight, so it is the best choice for heavy strength work once your technique is solid.

4. Zercher squat

Cradle the bag in the crook of your elbows in front of your body and squat. It is tough on your upper back and core and forces an upright torso. Our Zercher squat guide covers form and programming.

How to do a sandbag squat

1. Stand with your feet about shoulder width apart, toes turned out slightly.
2. Get the bag into position (chest, shoulder, back or elbows) and brace your core.
3. Sit your hips down and back, keeping your chest up and your knees tracking over your toes.
4. Go as deep as you can with a flat back, then drive up through your whole foot.
5. If the bag shifts, stop at the top, reset your grip and keep going.

How heavy should a sandbag be for squats?

Lighter than your barbell squat. A good starting point is a weight you can bear hug squat for 10 clean reps. For most people that is somewhere in the 20 to 40 lb range to start; stronger lifters move into the 60 to 80 lb range for back and shouldered squats. Our sandbag weight guide helps you choose.

Sandbag squat workouts

Strength: back squats, 5 sets of 5, resting 2 minutes.

Work capacity: every minute for 12 minutes, alternate 8 bear hug squats and 6 shouldered squats (3 per side).

Squat and carry: 4 rounds of 10 bear hug squats and a 40-meter bear hug carry.

For a full routine around these, see our sandbag workout.

Common mistakes

• Rounding your back to chase the bag. Keep your chest up and brace before every rep.
• Going too heavy too soon. The sand shifts, so a weight that feels light on a bar can feel heavy in a bag.
• Only training one side on shouldered squats. Do equal reps on each shoulder, either within the set or by switching every set.
• Loose filler. A half-empty bag flops around. Fill it firmly so it holds its shape.

Frequently Asked Questions

Are sandbag squats good?

Yes. They train your legs like any squat, and the shifting load makes your upper back and core work harder to hold position. They need no rack, and you can bail out of a rep by dropping the bag.

How heavy should a sandbag be for squats?

Start with a weight you can bear hug squat for 10 clean reps, often 20 to 40 lb. Stronger lifters use 60 to 80 lb for back and shouldered squats.

Which sandbag squat is best for beginners?

The bear hug squat. It is easy to learn, safe to bail out of, and it teaches you to keep your chest up and brace.

Can you build muscle with sandbag squats?

Yes, as long as you keep making them harder over time with more reps, more sets or a heavier bag.