Sandbag Front Squat

The Sandbag Front Squat is a variation that won’t allow you to lift as much weight as the more common Sandbag Back Squat. It is, however, a vital functional movement and requires a higher degree of core strength than other squat variations. I say functional because it is a more natural (and likely) position in which be holding an external weight. It also progresses nicely into Press variations and the Sandbag Clean.

Training Technique

• Get the sandbag up to chest height - either Clean it or “anyhow” lift
• Keep the elbows under the 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
• The chest should stay fairly high
• 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