1 - Stand with your feet about shoulder-width apart and place the sandbag lengthwise on the floor between or slightly in front of your feet.
2 - Hinge at the hips and bend your knees to grip the sandbag securely with both hands, keeping your back neutral and chest up.
3 - Brace your core, drive through your legs, and pull the sandbag upward toward your lap or hips.
4 - Explosively extend your hips and knees while pulling the sandbag upward, keeping it close to your body.
5 - Rotate and guide the sandbag onto one shoulder, catching it securely with your torso upright and core braced.
6 - Lower the sandbag back to the floor under control, reset your stance and grip, then repeat on the opposite shoulder or for the desired repetitions.
7 - Avoid rounding your lower back or letting the sandbag drift far away from your body during the lift.
