Sandbag Shoulder Lift

5 × 3/side from floor to shoulder. Hinge, pull, rotate under, stand tall.

Difficulty 4 of 58.0 METs · Vigorous

Equipment

Sandbag

Muscle groups worked

Glutes
Core
Scapular push

What it buys you

Rehearses the floor-to-shoulder path of a shoulder-supported lift with a load you can drop safely.

Capacity trained

Strength. Posterior chain and trunk endurance under load. Holds position without fatigue or compensation.

Train it · Two Bodies Test your limiter

Energy

Modelled kilocalories

Modelled energy cost for Sandbag Shoulder Lift at 10, 20, 30 and 45 minutes for both reference bodies
Reference body	10 min	20 min	30 min	45 min
Male reference · 82 kg	115 kcal	230 kcal	344 kcal	517 kcal
Female reference · 68 kg	95 kcal	190 kcal	286 kcal	428 kcal

Energy figures are modelled from standard activity MET values (Ainsworth Compendium, 2011) and the ACSM equation, not measured on you. They scale linearly with your own body mass, so a body 10% heavier burns about 10% more at the same intensity.

kcal = METs × 3.5 × bodyweight(kg) ÷ 200 × minutes (ACSM)

Load is effort, not pain. If a movement hurts rather than works, stop and see a clinician. Lifting another person is strength training with a person-shaped load — build the pattern unloaded first.

Cross-reference

Positions this workout helps · 20

It serves Lifted / Carried and Standing. Every position in those families is listed below, hardest first.

Honest framing

Training makes a posture available and sustainable. It is capability work, not a treatment for anything, and no single session changes a number. Consistency over eight weeks does.