Hyrox Sandbag Lunges: Weights, Technique, Pacing & Training Tips

What are the Sandbag Lunges at Hyrox?

The Sandbag Lunges are the seventh of eight stations. You place a sandbag across both shoulders and then cover 100 meters via alternating lunge steps, allowing your back knee to touch the ground with each repetition and coming to a fully upright position before taking the next step.

Depending on the venue, you walk back and forth on a track of 25 or 50 meters, with a turning point at the end of each segment. That turning point counts: your back foot must go completely over the white line at the end of each segment. Otherwise you have to do an extra rep.

After the Sandbag Lunges, there is another one kilometer walk and the very last station: the Wall Balls. The finish is close, but your legs still have to hold out for a while.

Distance & weights per category

Important: It is your own responsibility to pick the right weight. Anyone who starts with the wrong sandbag and is subsequently corrected will have to do the station again. Anyone who refuses to do it again will be disqualified. Check the label or color coding on the sandbag before you start.

Rules & standards

The rules for the Sandbag Lunges are strict and actively enforced. Especially at the end of a race, when fatigue affects technique, the judge pays extra attention.

Starting position: You stand upright with both feet behind the starting line before taking your first step. The sandbag lies over both shoulders, not on one shoulder, not across the neck, not held with the arms.

Every rep:

• The back knee clearly touches the ground: no hover, no "almost". If the judge does not see it, a warning follows.
• You stand completely upright after each lunge: knees and hips fully extended.
• Lunges are alternating: each knee touches the ground alternately. You may not lower the same knee twice for the next step.
• You may pause with both feet together after each lunge, but you may not take steps or shuffle steps between repetitions.

The sandbag may not be placed:

• Put down for the first time → warning
• Put down second time → risk of disqualification.
• The sandbag must remain on both shoulders at all times, including during the turnaround.

Turning Points: Your front foot must completely cross the white line at the end of each segment before you turn. You don't have to lunge there. There is room to turn around and start again.

Returning the sandbag: the sandbag is returned to the designated area afterwards. Careless abandonment may result in a time penalty.

What is the average time of the Hyrox Sandbag Lunges?

For orientation, elite athletes complete the Sandbag Lunges in approximately 2 to 3 minutes. Competitive Open athletes are typically between 3 and 5 minutes. Anyone above 6 à 7 minutes, there is still significant gains to be made here — both in technique and in leg strength.

Technique: how do you lunge correctly with a sandbag?

The Sandbag Lunges are not technically the most difficult station in Hyrox. But as Hyrox coach Greg Williams of Rox Lyfe aptly states:

That's exactly the point. It's not about perfect lunge technique in a fresh state. It concerns the lunge technique at kilometer 7, with sore legs and a beating heart. And that is a completely different exercise.

Setting up the sandbag: take it easy

Do not rush to set up the sandbag. A sloppy position on your shoulders (too far to one side, too far back on your neck, or carried askew) will cost you the entire 100 meters. Take an extra 5 seconds to position the sandbag stable, horizontally and on both shoulders. Your hands may hold the sandbag to stabilize it.

• Lift the sandbag with a straight back (deadlift movement).
• Bring it to your chest, then over one shoulder, then over both.
• Check whether it is symmetrical before you take your first step.

Posture & torso: the basics of an efficient lunge

Posture at this station is at least as important as leg strength. Anyone who bends forward under the weight increases the pressure on the knees and lower back, loses balance with every step and uses an unnecessary amount of energy to keep themselves stable.

Cues for good posture:

• Chest up and open: Think of "standing proud", not "carrying weight".
• Shoulder blades slightly contracted: this keeps the sandbag in place and prevents it from rolling forward.
• Abdomen tightened: not too hard, but active. This protects the lower back and stabilizes every step.
• Look straight ahead, not down. Anyone who looks at the floor automatically brings the shoulders forward and loses the torso elevation.
• Elbows slightly raised: This helps stabilize the shoulder blades and keep the chest open. It also relieves pressure on the forearms and elbows, which take a surprising toll on this station.

Step and knee contact technique

• Don't fit too big. A big step sounds efficient, but it is not: it destabilizes the sandbag, increases the load on the knee and makes standing up more difficult. A slightly shorter, controlled stride is faster over 100 meters than one big step at a time.
• Knee hits the ground. Always! This is the most punished mistake at this station. On race day, under fatigue, "hover-knees" in. Train this in your head: each rep is not finished until you feel the ground.
• Push up through the front heel, not through the instep. This activates the glute maximally and spares the knee.
• Come fully upright after each lunge. Knees and hips straightened, stand stable for a moment, then take the next step. Anyone who continues half collapsed loses technique and risks a warning.
• At the turning point: you don't have to lunge while turning. Step through the line, turn gently, reset your position and continue. This is also the time to take a breath and reset your pace.

Continuous vs. stop-and-go: what works for you?

The rules allow you to pause with both feet next to each other after each lunge. You don't have to continue continuously. Both approaches have advantages and disadvantages:

Continuous lunges (without a break in between): faster in the end time, but requires more leg fitness and rhythm sensitivity. Technique lasts longer if the rhythm is right.

Stop-and-go (pause after each rep): gives breathing space, is easier to mentally distribute, and gives the quadriceps a fraction of a second of recovery per rep. Slightly slower, but often more consistent in technique.

Recommendation: test both in training. Most Open athletes do well with a flowing, unstopped rhythm that feels a little slower than it "can", but which they can maintain for 100 meters without collapsing.

You can also opt for a hybrid form: a few continuous lunges, followed by a few stop-and-go lunges. Be sure to test this in advance during training.

Which muscles does the Sandbag Lunge use?

The Sandbag Lunge is a full-body exercise, even though it feels purely like a gas station.

• Quadriceps: the primary engine of every lunge. At this point in the race you are probably already very tired from the Sled Push, Sled Pull and 7 kilometer run.
• Glutes: push the hips up when standing up. Activate them consciously by pushing through the front heel.
• Hamstrings: stabilize the knee and assist in lowering the leg.
• Core (abdomen & low back): absorb the load of the sandbag and prevent the torso from moving sideways or forwards.
• Upper back (trapezius, rhomboids): keep the sandbag in place. Tired of the Farmers Carry, and it shows.
• Shoulders & elbows: bear the indirect load of the sandbag. More than expected. Athletes who are not used to carrying weight on their shoulders for long periods of time underestimate this.
• Calves & ankles: stabilization with every step, both when lowering and when rising.

Pacing strategy: how do you divide the 100 meters?

The Sandbag Lunges are a station where you should definitely not start too quickly. The first 20-30 meters feel bearable, but those who are already at the limit have a long second half ahead of them. And after the lunges you still have to walk 1 kilometer and do 100 Wall Balls.

The central principle: find a pace that you can maintain for the full 100 meters without putting down the sandbag. That's always faster than an aggressive start with two mandatory breaks and a half-demolished ending.

Practical:

• Start with 80-85% of what you think you can handle. The fatigue of the first 50 meters is misleadingly low. Your second 50 meters will be harder.
• Use the turning points as a reset moment: a few extra seconds to stand up, breathe and check your posture are worth it.
• Focus on consistent reps, not speed per step. One fast-but-sloppy rep will cost you more than two slow-but-good reps if the judge intervenes.
• Take the lunges one rep at a time. Not "another 40 meters", but "next step". Especially in the second half.

The mental aspect: how to survive the deepest pit of your race

The Sandbag Lunges are the psychologically toughest point of the race for many athletes. Not because they are objectively the toughest, but because the context is so merciless. You are deep in the race, you have no opportunity to take a break (the sandbag is not allowed to go down), and every step requires a conscious mental choice.

A few strategies that work:

Divide the 100 meters into blocks. Think in quarters: "I'll get to the first turning line." Then: "I come to the second." Never see the full 100 meters in one go, because that makes it bigger than it is.

Use the turning points as mental checkpoints. They already force you to stop and turn, so you might as well use those seconds to reset your mind.

Have an internal mantra. Sounds vague, but it has been proven to work. "One step at a time", "straight back", "through the heel": whatever cue brings your posture and focus back. Choose one in training and use it on race day.

Know that the finish line is close. After the lunges there is another kilometer of running and 100 Wall Balls. That is not nothing, but the end is real and visible. Use that!

Solo vs. Doubles: different approach, different challenges

Solo: you carry the sandbag for the entire 100 meters. There is no break, no change, no mental break. The only tactical choice is your pace and whether you work continuously or with intermediate stops.

Doubles: partners alternate. In the Doubles category:

• The resting partner walks behind the active partner. Walking next to it is prohibited and results in a penalty.
• The sandbag is passed in the air at the switch. Laying down before the substitution results in a time penalty.
• The back-to-back pass (back to back, sandbag over the head from the active to the resting partner) is the most commonly used and efficient technique.
• Clearly agree on exchange points in advance. On race day, with music and noise, communication is difficult. A fixed appointment ("we change on the turning line") prevents chaos and loss of time. You can also agree on a signal: tap twice with your right hand = 1 more rep then change.
• Whoever carries the most of the station determines how quickly the other partner enters the Wall Balls. Communicate and distribute fairly.

The best tips for the Hyrox Sandbag Lunges

Check your weight before the start. The label or color of the sandbag tells you the category. This is your responsibility, no judge will help you remember.

Take an extra 5 seconds to set up. A symmetrically worn sandbag makes the 100 meters more bearable. A lopsided start will cost you every step.

Knee hits the ground. Always!The most punished mistake on this station. Train it as an automatic thing, not as a conscious choice on race day.

Posture is everything. Those who stay upright lunge more efficiently, distribute the weight better and have less knee pain at the end. Focusing on torso posture for a minute will save you more time than trying to increase your pace for a minute.

Don't stride too big. Small, controlled strides are consistent. Long passes are unstable and tiring, especially in the second half.

Know what to do after the lunges. 1 km walk + 100 Wall Balls. Anyone who completes the lunges completely pays double. Have something left.

Train the lunges while fatigued. Fresh lunges and Hyrox lunges are two different exercises. Build in compromised sessions where you set up the sandbag after running and other stations.

Common mistakes with the Sandbag Lunges

• Knee does not fully touch the ground. During fatigue, "hover-knees" in. The judge sees it. You will first receive a warning, then a time penalty.
• Bending the torso forward. As soon as the chest drops, everything costs more: knees, back, grip, balance. Kept his chest up.
• Too big strides. Looks fast, doesn't it? More instability, more load per step, acidification faster.
• Put down sandbag. First time = time penalty. Second time = risk of DQ. Build enough shoulder and arm strength in training so that this is not an option on race day.
• Take intermediate steps. You may stand between two lunges, but do not step or shuffle. The judge counts it as an invalid rep of infringement.
• Getting the wrong weight. Not checking before the start is the easiest mistake to avoid, and the most expensive if you have to do the station again.
• Start aggressively and collapse halfway through. The second half always costs more than the first. Those who do not accept this in their pacing will pay the price.

How do you train for the Hyrox Sandbag Lunges?

The Sandbag Lunges are primarily a muscular endurance problem, not a purely strength problem. Greg Williams (Rox Lyfe) puts it explicitly: you don't need maximum strength, but the ability to continue producing quality reps even though your legs have been sore for a long time.

That requires a specific training approach.

Build up volume gradually. Don't throw yourself at 3×100 meters straight away. Start with shorter sets (3×20-30 meters) and build up weekly. Too many lunges in one session will damage your recovery and affect the rest of your training.

Specific lunge session (1× per week):

• 4×40 meters at competition weight, 90s rest: focus on technique and constant knee contact
• 3×20 meters above competition weight: overload that makes the competition weight feel lighter
• Finisher: 2×60 second maximum lunges with light weight: trains mental tenacity

Compromised Sandbag Lunges (1× per week): walk 800m → direct 40-60 meters sandbag lunges → direct 800m walk. This is the most race-specific preparation. It teaches you what the lunges feel like when your legs are already sore, and how to walk another kilometer afterwards.

Strength support session (1× per week):

• Bulgarian split squats: unilateral strength per leg, supplement to the bilateral squat
• Romanian Deadlift (RDL): posterior chain + postural strength
• Weighted step-ups: knee loading through range of motion in a controlled environment
• Long-stance goblet squat in the bottom position: achieves the mobility requirement of the knee-to-ground movement

Build joint tolerance

The lunges put stress on the knees, hips and ankles through a wide range of motion, at a time in the race when those joints have already had to endure a lot. Anyone who has limited mobility or is prone to knee pain not only loses speed but also risks injuries.

Weekly prep:

• Isometric holds in the bottom lunge position: 3×30-45 seconds. Builds knee control tolerance without major muscle impact.
• Wall sits: simple, effective, no repair required.
• Heel Raised Squats: Increases the ankle's range of motion, which helps you stand upright without bending forward.

Training upper body position

Many athletes think of "legs" when they think about lunges and neglect the upper body. But the torso is the foundation of every step, and the shoulders and elbows carry a significant load for a surprisingly long time.

Useful additional exercises:

• Front rack walks (barbell or kettlebell): trains thoracic extension and shoulder stability under moving loads
• Zercher carries: extreme core and upper back load, fantastic for lunge-specific carrying capacity
• Farmers Carry (as a supplement): the grip strength and shoulder endurance you build up here helps keep the sandbag stable for longer

Alternatives if you don't have a sandbag

Sandbags are less standard in regular gyms than kettlebells or barbells. But the lunge movement can be trained well with alternatives:

• Barbell front rack lunges: center of gravity in front, maximum quadriceps load and posture requirement. One of the best alternatives for race-specific power.
• Goblet walking lunges (kettlebell or dumbbell for the chest): lower weight but good core activation and posture training.
• Dumbbell or kettlebell suitcase lunges: one weight per hand next to you. Slightly different load than the sandbag, but effective for leg strength.
• Weighted vest lunges: most similar feeling in terms of weight distribution as the sandbag. If you have a vest, this is the best sandbag substitute.
• Bulgarian split squats: not the same as a walking lunge, but the strongest unilateral strength exercise for the quadriceps and buttocks. Essential in your basic training.

Recommendation: practice at the real competition weight with a real sandbag at least a few times before the race. A sandbag moves differently than a barbell or dumbbell: the weight shifts, the sandbag sags slightly, and the position requires an adjustment that should not be made for the first time on race day.

Summary: This is how you get better at Hyrox Sandbag Lunges

• It's not a strength station, it's an endurance station. You don't need the strongest legs. You need legs that can last 100 meters after 7 kilometers.
• Knee hits the ground, without exception. The most punished mistake. Train it as automatic.
• Posture is everything. Staying upright requires less energy than compensating for a bent position. Chest up, shoulder blades together, look ahead.
• Don't stride too big. Small, controlled strides are faster than large, unstable strides.
• Never put the sandbag down. First time = time penalty. Second time = risk of DQ. Build the capacity to hold it, even when it hurts.
• Start conservatively, finish strong. The second 50 meters always cost more than the first. Build that into your strategy.
• Train while fatigued. Compromised lunges after running are the most race-specific preparation you can do.

Ready for the absolute final station? Check out our guide to Hyrox Wall Balls, or go back to the full Hyrox overview.