The sandbag is one of the most versatile pieces of workout equipment. You can include it in runs, HIIT and strength workouts. If you don’t have a sandbag, you can check out how to make one at home here. Sandbags are great for functional strength. If you follow my tutorial there won’t be any handles on the bag. So, it is more difficult to carry, which engages muscles that usually are not incorporated. Below, I will go through some strength exercises you can include your sandbag in. And later I will give a sample workout.
I split the exercises up into muscle groups.
Squat: regular, zercher, goblet
Lunge: forward, reverse, side, walking
Lunge to Step-up
Overhead Tricep Extension
Crunches: regular, side
Clean and Press
Turkish Get Up
There a lot more exercises out there, but these are the ones I have been using. Since the sandbag is lighter than the weights I do, I just perform more reps and sets. Also, since the sandbag does not have handles most of the exercises above is a whole body workout. You really have to engage the core.
Run for 5 minutes at 50% intensity
Forward and reverse arm circles 10 each way
Zercher Squat: 4-5/10
Lunge to Step-up: 4-5/5 each side
Good Mornings: 4-5/10
Clean and Press: 4-5/10
Through this workout I wanted to include many ways of holding a sandbag. This allows me to feel more comfortable with a sandbag in the sandbag carry, during a Spartan Race. Also, the lunge to step-up is one of my exercises with the sandbag.
The sandbag workout above, is just one of many you can do. I have been doing this for a few weeks now and have definitely seen improvements in my fitness. I hope it does the same for you!!