Are you looking for a fun, versatile way to diversify your training? The Mirafit Strongman Sandbag might be the answer. Training with sandbags can significantly boost your cardiovascular and muscular endurance, stamina, and overall fitness. They can also help build a resilient body, improve grip strength and hand-eye coordination, and enhance posterior chain function. Strongman Sandbags are available in weights from 50kg - 150kg, allowing you to tailor your training to your strength levels and goals. Not lifting 50kg but want to incorporate strongman training into your workouts? Check out our other Exercise Sandbags that come in a range of weights.

Sandbag Carry

4 x 15m Runs - Down and Back

A classic strongman event is the "moving event” and running with a sandbag is a fun, lung-busting way to train for it. Sandbag carries test and build grit, speed, whole-body strength, fitness, and cardiovascular endurance. They are excellent for strengthening legs, shoulders, and forearms, as well as improving your core stability. Plus, they have varied training options, such as running for distance or beating the clock.

Sandbag to Shoulder

4 Sets of 5 Reps

The sandbag to shoulder mimics the atlas stone to shoulder. It involves scooping a sandbag into your lap and explosively hoisting it to one shoulder. This high-energy exercise enhances muscular endurance, power, posterior chain strength, and shoulder and core stability. Typically performed with heavier weights, it can be fatiguing, so repetitions are often kept low to maintain technique and control.

Sandbag Squats

4 Sets of 8-10 Reps

A common exercise performed with a strongman sandbag is the front squat. This involves loading the sandbag into a ‘bear hug’ position and squatting with it, as you would with a regular front squat. Performing this exercise increases your lower body strength, particularly quadriceps, hamstrings, and glutes, but also targets your shoulders, biceps, and forearms due to the positioning of the bag.

Sandbag Over the Shoulder Toss

3 Sets of 10 Reps

The sandbag over-the-shoulder toss is like the sandbag-to-shoulder lift but skips the shoulder catch. Instead, you throw the sandbag over your shoulder with speed, turn to face it, and repeat. Typically performed with a lighter bag at higher reps, this exercise builds stamina, endurance, and explosive power through sustained movement and a raised heart rate, rather than maximal strength gains.

Sandbag Over Yoke

4 Sets of 10 Reps

Another fun way to use the strongman sandbag in your training is the sandbag over Barbell or yoke. This involves picking the sandbag up from the floor and loading it over an object like a bar or yoke at a determined height. This exercise builds posterior chain and arm/shoulder strength, improves flexibility through hyperextension, and enhances stamina through repetitive loading. Want to exercise with a friend? Having someone on each side of the bar can add a social element and a competitive push to your workout.

Strongman sandbags encourage a versatile and fun way of strongman training. They provide a wide range of exercises that not only help build functional strength and movement patterns, but can encourage muscle growth, improvements in cardiovascular endurance, mobility and flexibility gains, and enhancement in areas such as grip and hand-eye co-ordination depending on the exercises chosen. Add to this that they can be purchased to accommodate a range of loads from 50kg-150kg. Why not give them a try?

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Tags: Equipment > Sandbags ; Exercise Type > Strength ; Exercise Type > Strongman ; Misc > Workout