Squatting is one of the most fundamental exercises in strength training, using the sandbag we’re able to implement a variety of different variations, each with their own unique value. The sandbag back squat is a similar movement to the front squat and Zercher squat, except during the back squat the load is placed across the back of the shoulders. Having the load placed on the front of the body makes squats more knee dominant which emphasises the quad muscles. Whereas, placing the load on the back of the body makes the exercise more of a hip dominant movement emphasising the gluteal muscles.

Teaching Points

  1. Hold the sandbag in the Zercher position.
  2. Brace the abdominal and back muscles to maintain an upright posture.
  3. Initiate the squat by flexing from the knees and hips.
  4. Lower slowly to a comfortable position (thighs parallel to the floor if possible).
  5. From the bottom position push the ground away keeping the chest lifted throughout to maintain a neutral spine.
  6. Keep knees in line with toes and heels down throughout.
  7. Return to the standing position and concentrate on getting the hips forward whilst squeezing the glutes.

Common Problems & Solutions

Error: Spinal alignment falling into flexion.
Correction: Keep the chest lifted and shoulders retracted.