← EXERCISE LIBRARYConditioning
Sandbag Bear Hug Squat
A squat holding a shifting bag against the chest. The load pulls you forward, so the trunk works as hard as the legs. Forgiving on the wrists and shoulders.
- 01Stand the bag on end, hinge down and wrap both arms around it just below the middle.
- 02Stand up with the bag high on the chest, squeezing it hard enough that it cannot slide.
- 03Set the feet shoulder width, brace, and sit down between the hips.
- 04Descend until the thighs are at least parallel, keeping the chest up against the pull of the bag.
- 05Drive the floor away to stand, then reset the bag height before the next rep.
- 01Crush the bag, do not just hold it.
- 02Elbows in, chest tall.
- 03Sit down, not forward.
- 01Letting the bag slide down the torso, which drags the chest forward and turns the squat into a good morning.
- 02Holding the breath for a long set, which spikes pressure without giving you a stable brace between reps.
- 03Cutting depth because the bag feels awkward, which trains a range you did not need help with.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.