← EXERCISE LIBRARYConditioning
Sandbag Drag
Haul a bag along the floor hand over hand or by the handles, walking backward. Heavy concentric-only work that spares the joints while taxing the whole system.
- 01Grab the bag by an end handle or by the fabric with both hands.
- 02Set a low athletic stance with the hips back and the chest over the bag.
- 03Walk backward in short steps, keeping constant tension so the bag never stops moving.
- 04Keep the arms slightly bent and the shoulder blades pulled down and back.
- 05Cover a set distance, turn around and drag it back to the start.
- 01Hips back, lean into the drag.
- 02Never let the bag stall.
- 03Pull with the back, not the biceps.
- 01Standing upright and pulling with straight arms, which puts all the tension on the elbows and grip.
- 02Taking long backward steps, which loses tension and makes each restart a fresh maximal pull.
- 03Dragging on a surface with too much grip, which stops the bag dead and turns it into a jerking pull.
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.