Sandbag Lunges on HYROX: Complete guide to technique, strategy and training
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The Sandbag Lunges (sandbag strides) are one of the toughest tests at HYROX.
They appear near the end of the race, when fatigue is high. Here we teach you everything you need to know to master them.
What are the Sandbag Lunges at HYROX?
The Sandbag Lunges at HYROX consist of a 100-meter walking stride with a sandbag over your shoulders. You cannot let go of the bag or change its position. Alternating legs and full hip and knee extension are required for each repetition.
SANDBAG LUNGES - Basic Rules
- The athlete lifts the bag without assistance from the designated area.
- The bag must be placed on the shoulders and cannot touch the ground during the tour.
- In every stride:
- The rear knee should touch the ground explicitly.
- It should fully extend hips and knees at the end of each repetition.
- The strides should be alternated (left/right).
- You can visit no intermediate steps between repetitions.
- Each lane ends when the white line is completely crossed.
- In the lane turn no strides are madebut to get back into the next lane a stride should be made across the white line.
- The workout ends when the athlete crosses the finish line and returns the bag to the designated area.
Distance and weight Sandbag lunges
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Division |
Distance |
Sandbag weight |
|---|---|---|
|
Women |
100 m |
10 kg |
|
Women Pro |
100 m |
20 kg |
|
Men |
100 m |
20 kg |
|
Men Pro |
100 m |
30 kg |
|
Mixed Doubles |
100 m |
20 kg |
|
Women Doubles |
100 m |
10 kg |
|
Men Doubles |
100 m |
20 kg |
|
Women Relay |
100 m |
10 kg |
|
Men Relay |
100 m |
20 kg |
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Mixed Relay |
100 m |
♀ 10 kg / ♂ 20 kg |
Penalties on HYROX Lunges
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Reason for penalty |
Type of penalty |
Explanation |
|---|---|---|
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❌ Release the bag (first time) |
➕ 10 m extra strides. |
The athlete leaves the bag on the ground at any point along the course. |
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❌ Release the sack for the second time |
🚫 Disqualification |
The couple is out of the official classification. |
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⚠️ Do not touch the ground with the rear knee |
❌ Invalid replay |
Must repeat the stride. If there is a second warning → 10 m penalty. |
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⚠️ Do not fully extend hips or knees |
❌ Invalid replay |
The judge may warn; with recidivism → 10 m penalty. |
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⚠️ Intermediate steps between repetitions |
❌ Invalid replay |
You must stop and repeat correctly. |
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⚠️ Do not alternate legs |
❌ Invalid replay |
It is considered an incorrect movement. |
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⚠️ Failure to completely cross the white end-of-lane line |
➕ Additional repetition or 10 m extra. |
The athlete must back up and cross it correctly. |
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⚠️ Obstruction of teammates or other athletes |
➕ 10 m penalty |
If the athlete at rest blocks the track or interferes. |
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⚠️ Deliver the bag with the help of the partner |
➕ Penalty of 10 m |
The athlete must lift the bag by himself; no assistance is allowed. |
👉 Consult the HYROX official rules and regulations to verify details according to category.
Change the bag in Doubles
Laura did not perform really well at the Sandbag Lunges of the format HYROX Doublesthe passing of the sack from one athlete to another is not allowed during the march.
According to the official regulations (Section 8.7 of the Rulebook Doubles), the rules are:
- The bag must remain on the participant's shoulders at all times.
- Cannot be left on the floor during the tour.
- Leaving once = penalty of 10 m.
- Leave it a second time = disqualification.
- Therefore, only a change of athlete can be made in the designated areas (at the beginning or end of each 25 m section), not in the middle of the course.
- The athlete who finishes his or her leg must completely cross the white line of the lanereturn the sack to the marked area and there you can give it to your partnerwho will lift it without assistance and will continue.
👉 Practical summary:
The change of bag is made only when a lane ends, leaving the bag in the designated area (not on the intermediate floor) and the next athlete picks it up. by itselfby placing it on the shoulders before starting its stretch.
Bag lifting techniques
There are three main ways to carry the bag on the shoulders:
1. Clean & Jerk
Ideal for maintaining control and stability. Use the bag's central handles to carry it up to the shoulders in two stages.
2. Power snatch
A single explosive phase from the ground to the shoulders. Requires greater coordination and mobility.
3. Swing with rotation
Take advantage of the angle at which the bags are presented in competition. You turn from the hip and load the bag in one fluid motion.
💡 CouncilTry the three techniques in training and choose the most natural one according to your strength and mobility.
Stride execution technique
Proper execution avoids penalties and injuries:
Technical variations according to your level
A. Stride with intermediate support (Touchdown)
After each step, you support your back foot before starting the next step. Greater stability, slower speed.
B. Fluid Stride (Step-Through)
There is no pause between steps. It is faster but requires more balance and control. Use it if you have good technique and residual strength.
Common mistakes and how to avoid them
- Extend the knee before the hipUnnecessary overloading of the quadriceps.
- Do not alternate legs: immediate penalty.
- Losing stability and taking false stepsrisk of penalty and fall.
- Lack of extension at the end of the movementcan invalidate repetitions.
How to train for sandbag lunges
Training for this season requires a mix of strength, technique and local muscular endurance. Here are some recommendations:
Key exercises:
Focus on:
Strategy during the race
Sandbag Lunges station appears at the end of the raceafter multiple strength and speed tests.
Planning is everything here:
Final tips for HYROX competitors
- Practice picking up the sack under real conditions
- Alternate between stride techniques according to fatigue and environment
- Visualize your rhythm and pauses before arriving at the station
- Be mentally preparedThis season can define your bottom line
Frequently Asked Questions (FAQ)
Can I change technique in the middle of the course?
Yes, if you comply with the rules (knee to the ground, alternation, extension).
What happens if I let go of the bag?
🟡 First time the bag is released: penalization of 10 extra meters of strides.
🔴 Second time it is released: automatic disqualification.
Is it mandatory to touch with the knee on the ground in HYROX Lunges?
Yes, it is mandatory for the rear knee to touch the ground in each repetition of the Sandbag Lunges in HYROX. According to the official rules:
– The rear knee should make clear contact with the ground. in each stride.
- If it does not touch or barely touches without visible contact, the repetition may be considered invalid.
- This is one of the most common mistakes and may lead to penalties or repetition of steps if the judge so indicates.
Recommendation: Practice with video or in front of a mirror to make sure you actually make contact. With accumulated fatigue, it is easy to reduce your range without realizing it.
Conclusion
The Sandbag Lunges at HYROX are not only physically challenging, but mentally and technically challenging. Preparing properly can make the difference between finishing strong or losing valuable time to penalties. Master your technique, adapt your strategy, and train smart to arrive prepared for this critical season.
This article was prepared to help you perform at your best in one of HYROX's most demanding seasons. Use this guide to train with intention, compete with confidence and minimize costly mistakes.
