I’ll start this off by saying, I love working out: I love all sorts of workouts whether it be Kettlebells, Mace and gym training, I love it all! But sometimes things can get repetitive and its times like that, it can be fun to try something all together new! Introducing Sandbag Training! This is a simple process of using a bag filled with sand to do various exercises which build muscles and keep you fit. Read on to get 10 exercises using a sandbag for great results.
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Benefits of Using a Sandbag for Strength and Fitness
Using a sandbag for strength training offers numerous benefits, including working multiple muscle groups, increasing functional strength, burning fat, and building muscle.
Works multiple muscle groups
Using a sandbag in your workouts helps all your muscles work at the same time. It makes you use your legs, arm and core muscles with every lift or swing. This way, it tones up different parts of your body in one go.
Increases functional strength
Functional strength is important for daily activities and sports performance. When you train with a sandbag, you can increase your functional strength because it engages multiple muscle groups at once.
Burns fat
Sandbag exercises are not only great for building muscle and increasing functional strength, but they also help to burn fat. When you engage in full-body sandbag workouts, you activate multiple muscle groups at once, which leads to increased calorie expenditure and fat loss.
Builds muscle
Building muscle is a key goal for many people when it comes to strength training, and using a sandbag can be an effective tool to achieve this. The resistance provided by the sandbag forces your muscles to work harder, resulting in increased muscle growth over time.
10 Effective Sandbag Exercises for Full-Body Strength Training
Looking for a challenging and effective full-body strength training workout? Check out these 10 sandbag exercises that will target multiple muscle groups and help you build functional strength!
1. Glute Bridge + Pullover
To perform the Glute Bridge + Pullover exercise, lie on your back with your knees bent and feet flat on the ground. Place the sandbag across your hips. Engage your glutes and lift your hips off the ground until your body forms a straight line from shoulders to knees.
Keep squeezing your glutes as you slowly lower the sandbag overhead, allowing it to stretch out your upper body. Then bring it back over your chest while maintaining a stable bridge position.
2. Plié Squat + High Pull
I love doing the Plié Squat + High Pull with a sandbag because it works my legs, glutes, and upper body all at once. To do this exercise, I start by standing with my feet wider than shoulder-width apart and toes turned out slightly.
Then, I hold the sandbag in front of me with both hands, keeping my arms straight. Next, I bend my knees and lower into a deep squat while simultaneously pulling the sandbag up towards my chin.
3. Squat + Shoulder Press
To perform the “Squat + Shoulder Press” exercise using a sandbag, start by standing with your feet shoulder-width apart, holding the sandbag at chest level. Lower your body into a squat position by bending your knees and lowering your hips back and down.
As you stand back up, explosively push through your legs and simultaneously press the sandbag overhead until your arms are fully extended. Return to the starting position and repeat for several repetitions.
4. Burpee + Snatch
For an intense and effective full-body workout, try combining the burpee exercise with a snatch using a sandbag. Start by standing with your feet shoulder-width apart, holding the sandbag in front of you.
Drop down into the burpee position by bending your knees and placing the sandbag on the ground. Kick your feet back into a plank position and then quickly jump them back towards your hands.
5. Deadlift + Squat
The Deadlift + Squat is a powerful combination exercise that targets multiple muscle groups in your lower body, including your glutes, quadriceps, hamstrings, and calves. It also works your core and back muscles.
To perform this exercise, start by standing with your feet shoulder-width apart and the sandbag placed on the ground in front of you. Bend at the hips and knees to grip the handles of the sandbag with an overhand grip.
6. Single-Leg Deadlift + Row
I love doing the Single-Leg Deadlift + Row exercise with a sandbag because it really works my whole body. To do this exercise, I stand on one leg while holding the sandbag with both hands in front of me.
Then, I bend forward at the hips and lower the sandbag towards the ground, all while keeping my back straight and my core engaged. As I come back up to standing position, I pull the sandbag up towards my chest by squeezing my shoulder blades together.
7. Curtsy Lunge + Hammer Curl
For a challenging full-body workout, try the Curtsy Lunge + Hammer Curl exercise using a sandbag. Start by standing tall with your feet hip-width apart and holding the sandbag in front of you.
Take a step diagonally behind with one foot, crossing it behind your other leg while bending both knees into a curtsy lunge position. As you lower into the lunge, simultaneously perform a hammer curl, bringing the sandbag towards your shoulders.
8. Side Lunge + Front Raise
The side lunge with front raise is a great exercise for working multiple muscle groups in your lower body and upper body. To do this exercise, start by standing feet hip-width apart while holding the sandbag in both hands at chest level.
Take a wide step to the right, bending your right knee and keeping your left leg straight. As you lunge to the side, simultaneously lift the sandbag up and out in front of you, reaching shoulder height.
9. Reverse Lunge + Good Morning
For the Reverse Lunge + Good Morning exercise, start by holding the sandbag in front of your chest with both hands. Take a step backward with one foot and lower your body into a lunge position, making sure your front knee is directly above your ankle.
As you come back up from the lunge, hinge forward at the hips while keeping your back straight and lower the sandbag towards the ground. Return to standing position and repeat on the other leg.
10. Forward Lunge + Wood Chop
For this exercise, start by holding the sandbag with both hands in front of your chest. Take a big step forward with one leg and lower your body down into a lunge position. As you do this, twist your torso to the side and bring the sandbag diagonally across your body towards the opposite hip.
Keep your core engaged and make sure to maintain control throughout the movement. Push through your front heel to return to standing position while bringing the sandbag back up to chest level. Repeat on the other side.
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How to use Sandbags for Strength Training Safely
Your number one worry whenever you workout should always be to protect your back. Your back is very easy to damage if you perform lifts or strength training incorrectly. For this reason it’s extremely important to keep a few tips in mind. First, make sure you choose the right size and weight of sandbag for your fitness level. Start with a lighter bag and gradually increase the weight as you get stronger.
When you are performing exercises with the sandbag, maintain proper form and technique to avoid injury. Keep your core engaged, back straight, and knees aligned with your toes. Take it slow and focus on controlled movements rather than rushing through the exercises.
Always listen to your body and don’t push yourself too hard. Rest days are important for muscle recovery. I like to personally include sandbag training sporadically in my workouts so as to keep my exercises both fun and engaging, this also means you do not over use the same muscles.
Are Sandbags good for Working out? (Answered)
I have used sandbags for workouts in the past and I have to say that every time I have ever done it, it’s given me huge muscle stimulation and fat burning. Using a sandbag for full-body strength training is a fun and effective way to build muscle, burn fat, and increase functional strength. If this article helped you and you do incorporate the sandbag into your routine then be sure to get ready to level up your fitness game, sandbag workouts are no joke!
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