Sandbag Workout

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┬áhere. Sandbags are great for functional strength. If you follow my tutorial there won’t be any handles on the bag.┬áSo, 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

Good Mornings


Floor/Bench Press







Overhead Tricep Extension


Crunches: regular, side


Russian Twists

Full Body


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.

Sample workout


Run for 5 minutes at 50% intensity

Forward and reverse arm circles 10 each way

Main workout:

(Exercise: Sets/reps)

Zercher Squat: 4-5/10

Snatch: 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!!


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