For TimeWeightliftingBenchmark
Sandbag Ladder
Weightlifting
Solo
Workout Details
For Time
For Load:
1Sandbag to Shoulder
Women: Bags from 160-250 lbs
Men: Bags from 240-340 lbs
Note: Women: Bags from 160-250 lbs Men: Bags from 240-340 lbs
Coaching Tips
Strategy
- 1Focus on maintaining a strong grip on the sandbag throughout the lift.
- 2Use your legs to drive the weight up and minimize strain on your back.
- 3Consider a controlled lift to maximize muscle engagement rather than rushing for a heavy weight.
- 4Before attempting your max, practice with lighter weights to ensure proper form and technique.
- 5Stay mentally prepared and visualize the lift before attempting.
Safety Considerations
Technical Focus
Ensure proper lifting technique to avoid back injury.
Recommended Warm-Up
General Cardio:
- 2-3 min Rowing - 2-3 min(Keep a steady pace to get the blood flowing.)
Mobility Work:
- 2-3 Hip Flexor Stretch - 30 sec per side(Open up your hips for better squatting.)
- 5-10 Shoulder Dislocates(Use a band or a stick to improve shoulder mobility.)
- 5-10 Cat-Cow Stretch(Loosen your spine and improve back mobility.)
Activation:
2 rounds- 5 Sandbag Deadlifts(Focus on proper form; lift from the ground with a straight back.)
- 3 Sandbag Cleans(Practice the clean movement pattern with moderate weight.)
Scaling Options
Intermediate
Reduce weight by about 20%.
- 1
sandbag to shoulder
Weight: 292/200 lbs (132/91 kg)
Scaled
Reduce weight by about 40%.
- 1
sandbag to shoulder
Weight: 204/120 lbs (93/54 kg)