Few things build a killer set of pins quite like heavy squats and carries, and this challenge smashes the two together for an unbeatable leg workout.
If you can make it all the way through without dropping the sandbag (or chosen heavy object), you’ll be rewarded with bankable leg gains, as well an enviable upper back pump. Grab a heavy sandbag — anything from half of your bodyweight is ideal, upwards to your total bodyweight — and attempt to get as far through the following protocol as possible without stopping. No sandbag? Grab the heaviest dumbbell you can.
Complete one squat with your bag, moving immediately into a fast-paced carry with the bag in the same position, at the 20m mark stop and perform two reps of your squats, before turning around for another 20m and three squats. Continue in this fashion until you reach 10 reps. Still holding strong? Work your way back down the ladder…
1. Bear Hug Squat x 1-10
With the bag standing tall, squat down and wrap your arms around it, ‘hug’ the bag as tightly as possible before standing upright (A), the bag should be covering your entire torso.
Squat down until the crease of your hip passes your knee (B) before returning to standing, maintain an upright posture and tight squeeze on the bag throughout.
2. Sandbag Bear Hug Carry x 20m
After your last squat continue hugging the bag securely across your torso (A) take short, powerful strides ensuring you stay upright, focussing ahead (B). Cover the distance as quickly as possible before dropping the bag.
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