As a personal trainer, I regularly integrate sandbag exercises into my clients' workout routines to introduce variety and elevate their training sessions.
However, sandbag workouts encompass far more than just diversity.
Recognizing the significant potential of sandbag training, I spent several weeks researching its numerous benefits. In this article, I will discuss the benefits of sandbag training and share some of the top sandbag exercises based on my extensive decade-long experience and in-depth research.
Quick Summary
- Sandbag training has the potential to boost weight loss, improve functional strength, enhance stability, increase core strength, and promote muscle growth.
- Sandbags provide an element of instability as the sand inside can shift and move, while the inclusion of handles enables holding, throwing, and grappling with the resistance. These features promote functional movements that challenge different muscle groups.
- The best sandbag exercises include sandbag carries, overhead presses, throws, slams, and get-ups.
What Are the Benefits of Sandbag Training?
The benefits of sandbag training are increased metabolism, enhanced functional fitness, improved stability, increased muscle activation, improved grip strength, optimized muscle growth, and overall sports performance.
- Increased Metabolic Rate - Sandbag workouts offer a superior metabolic stimulus during the post-workout period [1]. This makes this training equipment particularly advantageous for individuals aiming to shed excess weight.
- Enhanced Functional Fitness - Sandbag exercises replicate the movements commonly performed in daily life. For instance, lifting a sandbag imitates picking up heavy, unstable objects like groceries.
- Convenience - Training sandbags are easy to transport to different locations, unlike barbells or plates, making them a suitable training tool for travel. You can pack an empty sandbag and fill it up upon arrival. Additionally, sandbags are also a quiet, cost-effective weight equipment that takes up minimal space.
- Improved Stability - Due to the unstable nature of sandbag weight, you are obliged to focus highly on stability and proper form. This naturally enhances stability in addition to building strength.
“The awkward, unstable, off-balanced nature of a sandbag places stress on your body in a very different manner. It is called dynamic resistance and it is much more difficult. This is why most people can only lift about 50% of the normal weight they would with a barbell.”
- Sam Coleman, Fitness Editor
- Enhanced Muscle Activation - Research has shown that bench pressing with unstable loads, such as sandbags, can result in greater muscle activation, even with a reduced weight of 15% compared to barbells [2].
- Practical Assessment of Athletic Conditioning - Sandbag throws are a reliable means to assess a client's fitness level and tailor personalized workout programs accordingly, or you can self-assess to determine your current fitness level [3].
- Increased Grip Strength - Sandbag training is proven to elicit higher activation of the wrist muscles compared to using an Olympic weightlifting bar [4].
- Versatility - Sandbag training may help you add versatility to your workout routine, which is proven to promote muscle growth, prevent burnout, and increase motivation [5]. Sandbag training involves many exercises to keep your workouts diverse and engaging, with the ability to enhance both strength and conditioning workouts.
- Increased Core Strength - Research has shown that weighted carry exercises improve core strength as the core muscles compensate for strength imbalances in the hips and lower back during these exercises [6]. While this research did not specifically evaluate the effects of sandbag training, it is reasonable to infer that it could potentially provide similar advantages.
Sandbag Training Examples
Sandbag Get-Ups
How to perform this exercise:
- Place a sandbag on one of your shoulders.
- Effortlessly fall to the ground on your back, positioning most of the sandbags (two-thirds to three-fourths of the weight) on the front side of your body.
- With your free arm, use your elbow to prop yourself up and transition into a seated position while maintaining a neutral spine.
- Pull your free hand close to your glutes and hinge at your hips.
- Plant your foot on the floor and use your leg strength to stand up.
- Repeat until you complete three sets of eight reps.
“Do not just rush through the steps. Make sure you master each movement before moving on. If needed, break down the move.”
- Cori Lefkowith, Fitness Editor
Sandbag Carries
How to do the sandbag carry:
- Pick up the sandbag off the ground, ensuring a firm grip.
- Maintain a slight bend in your knees and lean back slightly to balance the bag's weight. Keep your hips level throughout the exercise.
- Begin walking while holding the sandbag, taking small and controlled steps.
- Continue walking for a duration of 30 seconds to 2 minutes.
- Repeat the exercise for three sets, resting between each set.
Sandbag Overhead Press
How to do this sandbag exercise:
- Grasp the sandbag from its handles and raise it to your shoulder level.
- Stand with your feet shoulder-width apart while activating your trunk.
- Press the sandbag above your head as you would usually do with a barbell overhead press.
- Hold for three seconds before repeating until completing three sets of eight reps.
“If you’re using a duffle or wide bag and pressing it like a barbell, remember to push the bag up and behind you. To keep balanced, you need the bag to end up directly over your shoulders. The only way to do this is to push your head “through” the hole created by your upright arms and the bag overhead.”
- Adam Gardner, Powerlifting Coach
Sandbag Throws
How to perform this exercise:
- Stand with your feet just outside the sandbag.
- Reach down and grab the bag.
- Hinge back at your hips and push the sandbag as far as you can between your hips.
- Allow the sandbag to return and explode upwards from your hips when it approaches your ankle.
- As the sandbag rises and you approach full extension, use your arms to guide the sandbag upwards in a motion resembling an upright row.
- Release the sandbag at the highest possible point with your arms extended overhead.
- Repeat until you complete three sets of eight reps.
Sandbag Slams
How to do this exercise:
- Stand with your feet just outside the sandbag.
- Hinge at your hips, bending forward to reach down and grab the sandbag.
- Lift the sandbag overhead, extending your arms fully while keeping your core engaged.
- Slam the sandbag down to the ground.
- Repeat until you complete three sets of eight reps.
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FAQs
Why Are Sandbags Good For Strength Training?
Sandbags are good for strength training as it creates dynamic resistance, requiring your body to stay stable against an uneven load. Unlike dumbbells and barbells, sandbag training engages your entire body, regardless of what movement you chose, which will reduce your workout time.
How Do I Decide What Kind of Sandbag is Best?
To decide what kind of sandbag is best, consider features such as handles, zipper, and material. Opt for fitness sandbags with a tight seal to prevent sand leaks and dust particles. Additionally, you may base your choice on your fitness goals. For example, strongman sandbags do not include handles to provide a more significant grip challenge.
Is Sandbag Training Effective?
Yes, sandbag training is effective as it has been proven to increase strength and conditioning. The odd, unstable nature of fitness sandbags also improves your stability, making it a valuable form of workout.
Add a Pre-Workout to Enhance Your Sandbag Training Performance
Using a fitness sandbag is a great training tool for anyone looking to build strength and conditioning.
However, it is recommended to select a fitness sandbag that aligns with your current fitness level to prioritize form and prevent injury.
If you find lifting and holding the sandbag challenging, consider strengthening your grip first.
Additionally, if you are seeking to enhance your sandbag training performance further, incorporating one of the pre-workout supplements below can be beneficial:
Drawing from our expertise, these supplements can boost energy levels, promote focus and alertness, and accelerate recovery, ultimately maximizing your workout experience.
References:
- https://journals.lww.com/nsca-jscr/Fulltext/2018/06000/Acute_Cardiorespiratory_and_Metabolic_Effects_of_a.2.aspx
- https://pubmed.ncbi.nlm.nih.gov/27564994/
- https://journals.lww.com/nsca-jscr/Fulltext/2015/02000/Development_and_Assessment_of_Reliability_for_a.20.aspx
- https://digitalcommons.cortland.edu/theses/3/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6934277/
- https://pubmed.ncbi.nlm.nih.gov/19528856/
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