The sandbag is an often overlooked tool that can be used for developing a high level of strength and conditioning. The cumbersome nature of the sandbag and the fact that the load is constantly shifting makes it difficult to master but the results are worth the effort.

It is a particularly effective training tool for martial artists, rugby players and anyone involved in contact sports as it builds strength, power and speed skills.

This beginner sandbag workout is designed to introduce you to training with sandbags and allow you to develop techniques before progressing onto a heavier bag and more advanced exercises. As a general rule, you will probably find that you will not be able to lift as much weight in a sandbag as you can with other traditional free weights.

sandbag-table

Who is the beginner sandbag workout for?

This workout is targeted at people new to sandbag training or with novice level fitness skills. It is useful for those who want to:

  • Learn the fundamentals of sandbag training
  • Enhance their weight training by introducing sandbag movements
  • Build strength and muscular definition
  • Develop lean muscle mass
  • Burn fat / lose weight
  • Develop sports specific strength and conditioning

Advised prerequisites

  • Professional sandbag instruction
  • Entry level fitness skills

Beginner bodyweight workout instructions

Workout notes:

  • Warm-up thoroughly before starting with some light cardiovascular activity such as jogging or skipping.
  • Use a sandbag weight that you can handle comfortably with good form.

The exercises

The exercises in this workout have been selected to help develop overall strength and conditioning using compound movements. These compound movements utilize multiple joints and muscles and will build functional strength – perfect for everyday life, sports and avoiding injury.

  • Sandbag clean
  • Sandbag overhead press
  • Sandbag back squat
  • Sandbag lunge
  • Sandbag high pull

Perform the exercises in sequence, completing 5 repetitions of each. Repeat for a total of 3 sets.

Rest: 30 – 45 seconds between sets.

Sandbag Clean

Start with the sandbag on the ground.

Take a firm grip and lift the sandbag up towards chest height. This should be achieved through a powerful extension through the hip. Catch, the sandbag, return to the start position and repeat.

sandbag clean

Sandbag Overhead Press

Start with the sandbag across your shoulders.

Sit back into the squat, keeping your chest high. Weight should stay predominantly in the heels and the feet should remain flat. Return to the starting position by pushing back upward with your hips.

 sandbag overhead press

Sandbag Back Squat

Start with the sandbag across your shoulders.

Sit back into the squat, keeping your chest high. Weight should stay predominantly in the heels and the feet should remain flat. Return to the starting position by pushing back upward with your hips.

snadbag back squat

Sandbag Lunge

Start with the sandbag across your shoulders or (for added challenge) held overhead in straight arms.

Take a big step forwards and drop your body downwards by bending both knees. Your torso should remain upright throughout the movement.

Step backwards and come to a fully standing position before repeating on the opposite leg.

snadbag lunge

Sandbag High Pull

Start with the sandbag on the ground.

Take a firm grip and then lift the sandbag powerfully upwards to chest height. The elbows should be high throughout this movement, with most of the power coming from the hips.

Return the bag to the ground and repeat.

snadbag high pull

Progressing from the beginner sandbag workout

As you become competent with the basic sandbag movements you can look to integrate them into an overall training regime, perhaps by effectively combining sandbag exercises with barbell or bodyweight exercises.

About the author

Fitstream is dedicated to transforming bodies around the world. We’re passionate about testing, measurement and metrics, and believe in continuous learning via personal experimentation. When it comes to health and fitness there’s no single approach that works for everyone and the Fitstream platform will help you discover just what works for you.

They have built the ultimate health and fitness journal to track your body measurements and activity, to take those progress pics, and collect any thoughts and insights.

There’s also there store, where we sell best-in-class fitness equipment and clothing. Gear that’s tried and tested in gyms around the world. We’ll help you lift, swing, jump, push and pull your way to a stronger, leaner body.

www.fitstream.com | www.bruteforcesandbags.com

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