Sandbag Bear Hug Squat

The Sandbag Bear Hug Squat is another front squat variation that places particular demands on core and upper body strength. A highly functional movement for athletes in contact sports, it’s also useful for anyone wishing to build strength.

Training Technique

• Squat down and take a firm bear hug grip around your sandbag
• Sit back into the squat as normal
• Try to remain more upright than in a back squat
• Try to stay in neutral spine throughout the movement
• Drive the hips back upwards and return to standing
• Feet should stay flat with the weight predominantly in the rear of the foot
• The knees can track forward but try to avoid them passing excessively in front of the toes
• The knees should remain in-line with the feet at all times - do not allow the knees to track inwards toward each other

Images and text from The Complete Guide To Sandbag Training