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Sandbag Workout

So Sarah over at Shh…Fit Happens wrote a post about working out with sandbags the other day and it got me to thinking about all the exercises that I use sandbags for.

Sandbags are a great way to add weight to any move because the weight is AWKWARD. They aren’t like barbells and dumbbells. They aren’t easy to grip and the weight can shift from side to side as you lift it. They are super functional and force your core to really engage to stabilize.

They are a great way to add variety to the same basic moves that you are already doing. Like I mentioned in my post Sunday…Mix up your resistance to make moves more challenging.

So below is a great Sandbag Workout:


Dynamic stretches and locomotion to get the entire body warm. Don’t forget to foam roll any tight areas!

3-5 rounds of each superset. Complete all rounds of each superset before moving on to the next one.
Reps: 5 for maximal strength (advanced lifters), 8-12 for hypertrophy (advanced and intermediate), 15-20 strength endurance (beginners, recovery week or just working on strength endurance)

Squat (Do not round forward with the front loaded weight!)

sandbag squat
Overhead Press (Do not arch your low back)

sandbag press

Lunge with Rotation (Do not let the sandbag go back too far on each side or it will catch and do not ROUND forward. Start on one side step the back foot forward and swing the bag to the other side as you lunge back.)
sandbag lunge
Row (Nice flat back. Knees soft.)

sandbag row

Sandbag Get Up (Will want to do 1-5 reps per side for everyone. The Get Up is doing all the steps to stand up and then following all the same steps to go back down.)
sandbag get up
Plank with Pull Thrus (Keep hips from rotating or going up or down)

sandbag plank


Stretch and foam roll all tight areas!

Bonus Moves:

Single Leg Deadlift (Keep the standing leg soft and your back flat)
sandbag deadlift

Goodmorning (Keep a flat back)

sandbag goodmorning

Crawling with Sandbag Pull (Sit back into your heels and perform a hip hinge to drive the sandbag forward. Don’t just pull with your arm.)
sandbag crawl

I also want to note that I’ve only demonstrated one variation of these moves. Squats can be done with the sandbag held the long ways up and down (Bear Hug) or even on one shoulder. Loading on one shoulder forces the core to engage even more (which as I mentioned on Sunday, asymmetrical loading is a great way to keep your workouts challenging!).

Deadlifts can also be done in a “suitcase” style where you hold it on one side. This is a great way to progress the single leg move (again ASYMMETRICAL LOADING!).

Note: Sorry for the pictures. I do not “glow” or “glitter” when I workout….I SWEAT!


sandbag workout

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