The barbell can be uncomfortable for many users when performing rack squats and back squats, the sandbag front squat is an excellent alternative. Holding the flexible handles in the rack position is far easier on the wrists and in the back position the bag is fitted with a comfortable foam inner lining. Additionally, the bag can be held in multiple ways to target different muscle groups. For example, during the shoulder squat you will be unilaterally loaded, whilst the bear hug squat is effective for simultaneously developing upper body strength.

Teaching Points

  1. Hold the sandbag by the handles in the rack position with your feet shoulder width apart.
  2. Brace the abdominal and back muscles.
  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 and squeezing the glutes.

Common Problems & Solutions

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