Weighted Sandbag Shouldering

Stand with your feet slightly wider than shoulder-width apart and place a sandbag on the floor vertically between your feet.

Hinge at your hips and bend your knees to squat down, keeping your back straight and chest up, then grip the handles or the sides of the sandbag firmly.

Drive through your heels to explosively extend your hips and knees, pulling the sandbag upward close to your body in one fluid motion.

As the sandbag rises, duck slightly underneath it and guide it up to rest securely across one shoulder.

Lower the sandbag back down to the floor under control by reversing the movement and repeat for the desired number of repetitions.