Shoulder Sandbag Squat: Load the sandbag onto one of your shoulders, holding it with both hands. Perform a deep squat, keeping your back straight and core engaged. Alternate shoulders with each set.

Pro tip: It’s best to use a smaller version of a sandbag or weighted backpack or bag. If you’re working with a longer sandbag, hold onto the middle so that you keep an upright posture. 3. Squats ...

Sandbag training isn’t new. It’s not trendy. It’s not sexy. But it works. Whether you’re an athlete trying to bulletproof your core, a firefighter needing real- ...