The Ultimate Sandbag Workout & Training Guide

Ready to switch up your workout routine? 

Want something challenging that you can do at the gym or at home?

Have you heard of sandbag training?

If you haven’t tried a sandbag workout before, this may be just the thing to shake up your lifting routine. Sandbag workouts are a popular way to train people in the military (army, marine, navy, etc). 

People who work in other professions that require physical fitness (firefighters, police officers, athletes) also use this method to help train for their roles.

Of course, working out with sandbags is also a great way to get in a killer workout in less time. If you can’t make it to the gym but don’t want to skip your workout, consider trying sandbag workouts.

Are Sandbag Workouts Effective?

One of the best things about using sandbags in your workout is the functionality. The sandbags challenge your stability and balance when using it in each exercise. Plus, since the sand is shifting constantly when performing the exercises, your core is actively engaged the entire time.

When moving throughout your everyday life, chances are you’ve had to lift some weirdly shaped items. The constant movement of the sandbags can make picking up these items easier as you work muscles you may not have known existed.

At first, you may feel awkward in your movements. If you’ve never worked out using sandbags before, it takes some getting used to. However, the full-body workout you’ll get plus the added bonus to building your six-pack abs can make it worth it.

Another reason you may want to give sandbag workouts a try? This type of workout falls into the HIIT-type of workout, which is a great way to burn body fat. If you’re struggling with some unwanted pounds, sandbags could melt away the fat fast.

How Much Weight Should I Use for Sandbag Training?

You can purchase sandbags for your workout in some stores or online. If you’re a beginner to the sandbag workout, you may want to start with a 50-pound bag. This sandbag will have one large duffle-type bag with individual 10-pound bags inside. 

If you’ve been working out for a while, you may need a heavier sandbag. You can find sandbags that are over 100 pounds, so the size you purchase is up to you. The bags are larger and come with either 10- or 25-pound bag increments.

Just like with using barbells and dumbbells, you’ll want to start out with a lighter weight until you perfect your form. You can then add weight as needed to make the lift more difficult without sacrificing your form.

Does Sandbag Training Build Muscle?

Sure, if you do it long and consistently enough you should see muscle growth from a sandbag workout. However, sandbags can only get so heavy, and you may find yourself maxing out eventually.

Using sandbag training does a better job of building real-life functional strength than using barbells and dumbbells. They allow you to use your muscles in all the planes of motion and create dynamic resistance. Sandbags are commonly used in Dynamic Variable Resistance Training (DVRT).

While doing sandbag workouts may not be right for everyone, they can help with several things:

• Build functional strength
• Work muscles differently
• Help with grip strength
• Improve balance and stability
• Make picking up awkwardly shaped items easier
• Prevent injuries
• Get you out of a rut
• Shake up your routine

Are you ready for a great full body sandbag workout?

1. Sandbag Bent-Over Rows

Let’s start out the sandbag workout with your back and abs. You’ll perform sandbag bent-over rows just like you would with a barbell or dumbbell. Here are the step-by-step instructions to complete the bent-over row.

Choose a weight that is challenging but allows you to complete the sets without breaking form. Complete 8 – 10 reps for a total of three sets. Take up to 30-seconds to rest if needed between sets.

2. Sandbag Bear Jump Squats

These jump squats will work the core and lower body. You’ll finish the move with an explosive jump at the end.

How to do it:

1. Grab the sandbag and hug it to your chest.
2. Engage your core and squat down as far as you can without breaking form.
3. Spring up in an explosive motion, jumping from the ground.
4. As you land, continue immediately back into the squat position and repeat.

Complete 8 – 10 reps for three sets. Take up to 45-seconds as needed between sets to rest.

3. Sandbag Cleans

This full-body sandbag workout will also help with stability and coordination. Practice makes perfect if you’ve never done a sandbag clean before.

How to do it:

1. Stand with your feet hip-width or more apart with the sandbag at your feet.
2. Engage your core as you bend down into a squat position to pick up the sandbag by the handles.
3. Lift the bag until its chest height, then quickly flip the bag, so the weight is over your hands and the bag is resting at your upper chest. 
4. Flip the bag back over and drop it down to your hips, then back down to the ground.
5. Repeat.

Complete 10 – 12 reps for three sets. Take up to 45-seconds to rest between sets as needed.

4. Sandbag Slams

This will work your entire body and also help get out any aggression you may have! You’ll want the sandbag to be as heavy as you can lift for this one.

How to do it:

1. Stand with your feet shoulder-width apart and the sandbag on the ground in front of you.
2. Engage your core and bend over to pick up the sandbag.
3. In one smooth motion, lift the sandbag and place it on your shoulder.
4. Hold for a second before you slam the bag back down to the ground.
5. Repeat the steps but place the back on your opposite shoulder.

Complete 6 – 8 reps per shoulder and three sets. Take up to 60-seconds as needed to rest between sets.

5. Sandbag Plank Drags

Another great full body sandbag workout, plank drags can be done with heavy weights. You must know the proper form for a plank before you try this one. 

How to do it:

1. Get into plank form with the sandbag laying next to your right elbow.
2. Pick up your left hand so only your right hand is holding your weight. Reach under your right arm to grab the sandbag and drag it under your body until it’s next to your left elbow.
3. Place your left hand back in place and then pick up your right hand to drag the bag back into its original place.
4. Repeat until your reps are done for this set.

Complete 8 – 10 drags per arm for one set and two to three sets for this exercise. Rest up to 60 seconds between sets as needed.

6. Sandbag Windmills

This sandbag workout is great for shoulder stability. Core strength and mobility will also be strengthened during this challenging exercise.

Choose a light weight when starting out with this exercise to avoid potential shoulder injury. Increase the weight as needed, always paying attention to avoid rotator cuff injury.

How to do it:

1. Stand with your feet just past hip-width apart. Place the sandbag at your feet.
2. Hold one arm up in a locked position as if you were performing an overhead press. This is your high arm.
3. Turn your feet about 45-degrees away from your high arm. As you work through the exercise, keep your head and gaze turned toward your high arm.
4. Keep your back leg (same side as the high arm) straight throughout. Bend at the hip (pushing out on the high arm side) and reach down to pick up the sandbag. Rotate your shoulder as needed to avoid injury.
5. Engage your core as you pull yourself back up to the starting position.
6. Keep the high arm locked the entire time. Hold on to the sandbag throughout the remaining reps to finish your set.

Complete 8 – 10 reps per arm to finish the set, completing three sets. Take up to 60-seconds to rest if needed between sets.

Variation: Once you’ve mastered this movement, you can increase the challenge. In the high windmill, you’ll hold the sandbag in the raised arm and keep the low arm free.

7. Sandbag Getup

This sandbag workout is one that will target core strength to build that six-pack. You can get up any way you prefer, but try it out first using this technique.

How to do it:

1. Grab the sandbag and place it over one of your shoulders. 
2. Lay down on your back with the sandbag still on your shoulder.
3. Place your opposite arm on the floor at shoulder height and roll your body towards that side.
4. As you roll, using the arm on the floor, move to rest your weight on your elbow.
5. Using the momentum you’ve gained, push your body up off the floor, and stand up.
6. Repeat for the remaining sets. Keep the sandbag on the same shoulder or switch from side to side, ensuring you do the same amount of reps on each side.

Complete 6 – 8 reps per side to finish the set, completing three sets total. Rest up to 60-seconds between sets as needed.

Tips for Success

These tips can help with sandbag training success.

While working through these exercises, pay attention to how much weight you can handle for each. The flow of the exercises may not work as written. Change the exercises as needed to stick with the same weights before progressing up or down.

Want a more HIIT-style workout? Then reduce the amount of rest time between sets to get your cardio and strength done at once.

Final Thoughts

Using sandbags during a workout may not be right for everyone. If you’re struggling with grip strength or want more functional strength, it might be the perfect workout for you. For those into CrossFit, sandbag workouts are probably right up your alley.

When you’re unable to make it to the gym and want a cost-effective way to workout, sandbags may be an option. You can also include them as part of your weightlifting routine or alongside a cardio session.

Some may say that a sandbag workout doesn’t replace weights in the gym. However, done right, you can still get a great muscle-building workout using sandbags. If you want to freshen up your routine or want more stability and balance, consider including them in your schedule.

To help you power through your workouts, regardless of equipment, Vintage Burst™ will provide the energy to make it happen. Increasing your nitric oxide levels will ensure focus and high intensity while combating fatigue from this training session.

Have you used sandbags during your workout? What are your favorite exercises to do? Let us know in the comments below.