Sandbag Squat

Hold the bag against your chest with both arms wrapped around it, or rest it across the front of your shoulders — either way, its shape means the weight isn't sitting in one fixed place the way a barbell would. Feet about shoulder-width apart, toes turned out slightly. Squat down by pushing your hips back and bending your knees, keeping your chest up so the bag doesn't roll away from your body. Expect the bag to shift as you move; that constant small adjustment is what makes it harder to control than an equivalent barbell weight, even at lower loads. Drive through your whole foot to stand, and reset your grip on the bag if it's slipped.