Sandbag Squat And Rotation

How To Do A Sandbag Squat And Rotation Correctly

The Sandbag Squat and Rotation is a functional exercise that targets the legs and core and closely resembles the movement of picking up a bail of hay or bag of mulch.

To get started:

1. Stand with a shoulder width stance to the side of a table or any stable surface that is approximately hip height.
2. With the sandbag on the ground on the outside of your foot furthest from the table, squat down by bending at the waist and knees and reach across your body and grab the handles on the outside of the sandbag.
3. With your core tight, press your feet through the floor to quickly straighten your legs as you lift and rotate the sandbag across your body to place it on the table.
4. Continue holding onto the handles of the sandbag as your pause for a second, then reverse the movement to lower the sandbag back to the starting position.
5. If you don’t have a hip high stable surface to set the sandbag on, simply hold it by your side for a moment, then reverse the movement.
6. Repeat all the reps with one side, then switch sides and repeat.

Primary Muscles Worked

Sandbag Exercises

• Standing Sandbag Around The World
• Sandbag Bear Hug Squat
• Standing Sandbag Bicep Curl
• Sandbag Front Squat