Weighted Sandbag Deadlift
The Weighted Sandbag Deadlift targets your posterior chain, including the hamstrings, glutes, and lower back.
To perform the exercise:
- Stand with your feet shoulder-width apart, with the sandbag on the ground between your feet.
- Bend at your hips and knees to grasp the sandbag with both hands.
- Engage your core and lift the sandbag by extending your hips and knees simultaneously.
- Stand tall at the top of the movement, then lower the sandbag back to the ground with control.
How to perform the Weighted Sandbag Deadlift
- Set up. Set up in a stable, balanced starting position appropriate for the Weighted Sandbag Deadlift using your free weights.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your glutes.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your glutes rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
Build a free routine
Stage exercises here, then sign up to save them as a real Fitly routine — synced to web and mobile.
View staged routine (0)Variations of Weighted Sandbag Deadlift
Related exercises
Assisted Weighted Push-up
The Assisted Weighted Push-up enhances your standard push-up by adding resistance while providing support. This exerc…
Bottle Hammer Curl
The Bottle Hammer Curl targets the biceps and forearms. This exercise is performed using a bottle as a weight.Stand w…
Bottle Weighted Alternate Biceps Curl
Perform the Bottle Weighted Alternate Biceps Curl to strengthen your biceps and improve arm definition.Stand with you…
Bottle Weighted Alternate Front Raise
Stand with a bottle in each hand at your sides. Keep your feet shoulder-width apart and engage your core.Raise one bo…
Bottle Weighted Alternate Hammer Curl
Perform the Bottle Weighted Alternate Hammer Curl to target your biceps and forearms.Stand with your feet shoulder-wi…
Bottle Weighted Armpit Row
The Bottle Weighted Armpit Row targets your upper back and biceps while improving your posture.Stand with your feet s…
Bottle Weighted Bent Over Reverse Fly
Perform the Bottle Weighted Bent Over Reverse Fly to target your rear deltoids and upper back. This exercise improves…
Bottle Weighted Bent Over Row
Perform the Bottle Weighted Bent Over Row to strengthen your upper back and improve posture.Stand with feet shoulder-…