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Sandbag Squat Thrust
Full-body explosive exercise combining burpee with sandbag clean and press, targeting quads, glutes, shoulders, and core to build strength, power, and conditioning; scaled by sandbag weight.
About Exercise
Equipment
Others
Difficulty
4/5 • Advanced
Primary Muscle Groups
Quads, Glutes, Shoulders, Abs
Secondary Muscles
Lats, Traps, Biceps, Forearms, Calves
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Shoulders
8/10Anterior Delts
Abs
8/10Rectus Abdominis, Transverse Abdominis
Hamstrings
7/10Biceps Femoris
Triceps
7/10Lateral Head
Obliques
6/10External Obliques
Lower Back
6/10Erector Spinae
Lats
5/10Traps
4/10Upper Traps
Biceps
4/10Forearms
3/10Calves
3/10Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Place sandbag horizontally on floor between feet, stand shoulder-width apart with toes slightly out.
- Squat down, hinge at hips, grip sandbag firmly with both hands, keep chest up.
- Explosively kick feet back to plank, maintain straight body line from head to heels.
- Quickly draw knees forward to land in deep squat with feet near sandbag.
- Drive through heels, extend hips and knees to stand explosively, clean sandbag to front rack.
- Dip slightly, drive upward, press sandbag overhead with full arm extension.
- Lower sandbag controlled to front rack, then to floor.
- Reset to start for next rep.
Coaching Tips
Form Cues
- Brace core tight
- Explode from hips
- Keep spine neutral
- Head back on press
- Elbows high in rack
- Land softly on feet in
Breathing
Inhale deeply and brace core before kick-out; exhale forcefully during clean and press.
Tempo
1-0-1
Range of Motion
Squat to thighs parallel or below; plank with full body extension; press to full overhead lockout with arms straight.
Safety
Safety Notes
- Avoid if acute back injury
- Use lighter sandbag initially
- Clear space for dynamic moves
- Maintain neutral spine always
- Brace core against instability
- Consult doctor for shoulder issues
Spotting
Not recommended; perform solo with appropriate weight and clear space.
Common Mistakes
- Rounding back during squat
- Sagging hips in plank
- Yanking sandbag with arms
- Losing control on descent
- Feet too wide on kick-out
- Incomplete overhead lockout
When to Avoid
- Acute lower back pain
- Shoulder impingement
- Recent wrist injury
Flexibility Needed
- Full shoulder overhead mobility
- Adequate ankle dorsiflexion for squat
Build Up First
- Master basic burpee
- Proficient sandbag clean
- Good hip hinge form
Also known as
Sandbag Burpee Thruster, Sandbag Thruster Plank
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