Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Sandbag Sumo Deadlift High Pull

AdvancedStrengthTier T3

You stand over a sandbag in a wide stance and grip it with both hands, chest up. You drive through your legs and hips to stand tall with straight arms. Then you bend your elbows and pull the sandbag up toward your chest.

Targets: Hip
Muscles: Hamstrings, Gluteus Maximus, Upper Trapezius, Deltoids

Stop if

Stop and consult a healthcare provider if you experience pain or difficulty during any exercise.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

Home Options

  • sandbag

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand a plain sandbag upright on the floor, feet set in a wide sumo stance either side of it, before starting the first rep.
  1. A man in a wide, feet-turned-out stance bent over an upright sandbag on the floor between his feet, gripping its top handle with both hands.

    Step 1 of 4

    Stand over the sandbag in a wide sumo stance and grip it with both hands, keeping your chest up.

  2. The same man standing fully upright in the same wide stance, arms straight down holding the sandbag off the floor at the front of his thighs.

    Step 2 of 4

    Drive through your legs and hips to stand up, keeping your arms straight as the sandbag rises.

  3. The same man standing upright with both elbows bent and raised out to the sides, the sandbag held close to his body at collarbone height.

    Step 3 of 4

    Bend your elbows and drive them up and out to pull the sandbag to collarbone height.

  4. A man in a wide, feet-turned-out stance bent over an upright sandbag on the floor between his feet, gripping its top handle with both hands.

    Step 4 of 4

    Stand over the sandbag in a wide sumo stance and grip it with both hands, keeping your chest up.

Breathing

  • Breathe normally.

Safety Information

Consult a physician before beginning any exercise program; stop and consult a healthcare provider if pain or difficulty occurs. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

Get your free personalized program at clapmove.com/register

Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.