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20 May 2022
Sandbag workouts to elevate your training routine
"Sandbag workouts to elevate your training routine"

Sandbag workouts to incorporate into your training routine

While it may seem like quite a basic concept, sandbag workouts offer great fitness benefits! It’s one of the most honest workouts you can do, because there’s no room to slack or cut corners; just pure hard work that produces amazing results. 

Considered one of the most versatile tools you can add to your fitness arsenal, a sandbag will help you change up your workout routine in a highly effective manner. In fact, you can be prepared for a sweat-up after going only a couple of rounds with a sandbag. 

It’s important to keep in mind that a 20kg kettlebell and a 20kg sandbag are not cut from the same cloth: A kettlebell is solid and doesn’t move around while you use it, while a sandbag shifts around freely, causing your stabilising muscles to work much harder than it would with a solid piece of equipment. 

Let’s have a look at a few workouts you should incorporate to shake things up:

1. Squat thruster: 3 sets x 10 reps

Grip both handles and hold the sandbag in front of your chest, resting on your shoulders with elbows pointing down.

Squat down until your thighs are parallel with the floor, then shoot upward and press the bag over your head.

Stand tall for one count then sink back down into a squat.

2. Press-up: 3 sets x 12 reps

Place sandbag on the floor in front of you, with hands on the sandbag directly underneath your shoulders in push-up position, tense your core to create tension.

Lower and press down into the sandbag as you push up.

3. Over-the-shoulder throw: 3 sets x 10 reps

Stand the bag upright on the floor, get into a squat and grab it in a hug hold, keeping your back neutral and core tight. Lift the bag up and throw it over one shoulder as you reach the standing position.

Repeat movement and throw it over the other shoulder.

4. Straight leg deadlift: 3 sets x 12 reps

As a lower-body focused routine, the straight leg deadlift will power up your hamstrings and glutes. Hold the sandbag in front of you with knees slightly bent.

Lower it by extending through your waist and keeping your back straight, then slowly return to the start.

5. Grip curl: 3 sets x 10 reps

Grip both handles whilst extending your arms and resting the bag against your thighs. Tuck your elbows in and tense your forearms as you curl the bag up.

Hold for one count, then slowly lower the bag for a count of three.

6. Around the world: 3 sets x 10 reps

Gripping both handles with your arms straightened, hold the bag in front of your thighs then lift it up to the left of our head and twist overhead in a clockwise rotational motion.

Return to the starting position, repeat in the other direction.

A great exercise for your triceps and shoulder mobility.

7. Sandbag rotational lunge: 3 sets x 10 reps

Hold the bag and lunge forward with your left leg, bending your back knee to just above the floor. Twist over to your left, moving the sandbag behind you, and then returning to centre.

Push back up with your trailing foot and repeat with the opposite leg.

8. Russian twist: 3 sets x 12 reps

This workout is made for sandbags as you’ll have more challenging control at hand to strengthen your abs and stabilise your core.

Sit down on the floor, holding the sandbag in your lap with feet off the floor to make a V-shape with your body.

Rotate at the torso, turning from one side to the other.

In summary:

Using a sandbag for a workout is a great complimentary addition that won’t replace the real thing but rather adds a dimension to it. These exercises shouldn’t be done carelessly, so keep in mind that form is highly important as this is the key to protecting vital areas like your back and spine. 

By making your muscle groups work in ways they are not used to, ultimately leads to continual improvement in areas like grip strength, balance and functional movement.

If you’d like to get to grips with adding a sandbag workout to your routine, get in touch with our coaches or reach out to a personal trainer.