Next up in a summer workout series is the sandbag. This series consists of four pieces of equipment that can be taken outdoors and used to perform full body workouts no matter where you want to train.

If you want a truly functional piece of equipment then look no further than the humble weighted sandbag. It may not seem like much, but the possibilities are endless. You can achieve increased strength, improved stamina and better cardiovascular health, all with a sandbag. Our Power Bags start at 15kg and go all the way up to 60kg making them suitable for different experience levels and styles of training. There are also multiple handles so that you can complete a range of exercises.

Why You Should Be Using an Exercise Sandbag

When picking up a barbell or dumbbell, although you’re building strength, the weight, shape and size doesn’t resemble everyday objects. This is because the weight is evenly distributed, and this isn’t true of everyday objects you have to lift.

The weight in a sandbag isn’t evenly distributed and therefore is more akin to the type of things you’ll be lifting on a day-to-day basis. This asymmetric load can make lifting unstable, so you need to use your core and stabilising muscles to control the movement.

On top of this, the shape of a sandbag is more flexible than other weights. Due to its flexibility the bag changes shape and the weight distribution is altered when you’re using it. This in turn requires more control and stability.

It’s also an incredibly versatile piece of equipment. Not only does the range of exercises vary from full body to lower or upper body exercises, but you can also move through all three planes of motion. The three planes are the transverse, sagittal and frontal. Examples of movements in each plane include -

• Transverse - rotation, pronation, supination

• Frontal - adduction, abduction, elevation, depression

• Sagittal - flexion, extension, plantarflexion, dorsiflexion

Not sure what this means? Don’t worry, it simply means that the body moves in three different dimensions.

All you need is a sandbag for a workout in the park or your back garden. Stuck for ideas? Here are 10 exercises to make the ultimate sandbag workout.

1 - Forward Lunge

Hold the sandbag with both hands on the handles in front of your chest. Step one foot forward and drop your back knee towards the floor so you’re in a lunge position. Keep your front knee stacked over your ankle and return back to the starting position.

2 - Snatch

Start in a squat position and hold the sandbag on the floor in front of you. Look forwards and pull the bag to your shins, next pull the bag up to your hips. Now for the explosive movement, turn the bag by thrusting your hips and pushing the bag off your hips. Whilst lifting the bag overhead, simultaneously squat under the bag. Hold the overhead squat then stand. Once you master each element of this lift, you should perform it quickly in one smooth movement. 

3 - Bearhug Squat

Vertically hold the sandbag in front of your body, wrapping your arms around it so you’re hugging it. Squat down until your thighs are parallel with the floor. Pause at the bottom and then rise to stand.

4 - Walking Lunge

You can choose to hold the sandbag horizontally in front of your chest or behind the back of your head. If holding behind your head, grip onto the handles over your shoulders. Step forwards into a lunge, then step the back foot to meet the front and repeat on the other side.

Lunge tip: To make the exercise more difficult, step straight from one lunge to another without pausing in between. This will challenge your stability and balance.

5 - Thrusters

Start by holding the sandbag in front of your chest with the handles underneath. Squat down until your thighs are parallel with the floor, then simultaneously drive up whilst thrusting the sandbag in the air overhead.

6 - Glute Bridge Pullover

Lie down supine (face up) on a Gym mat with your feet planted and knees pointing upwards. Place the sandbag on your legs and hold onto the handles. As you push your hips into the air, lift the sandbag up and overhead and on the ground above you. As you drop your hips back down to the floor, return the sandbag to your legs.

7 - Lunge and Twist

Hold the sandbag in front of your chest and step your left foot forward into a lunge position. When at the bottom of the lunge, twist the bag and your body to the left and back to centre. Step back to standing and repeat on the other side.

8 - Kneeling Around the World

In a kneeling position, push your hips forwards so that your glutes are activated and brace your core. Holding the sandbag behind your head, slowly rotate the sandbag around your body.

9 - Deadlift

Place the sandbag on the floor in front of you and hold the handles with each hand. Start with a neutral spine, bend your knees and hinge your hips. Your hips should stay higher than your knees. Stand up, keeping the bag close to your body, then lower back down and repeat.

Deadlift tip - If you struggle to maintain form lifting the bag from the ground, start with the bag at shin height.

10 - Step Ups

Using a park bench or a step as a prop, hold the sandbag either in front of your chest or behind your head and step up onto the bench.

If you need a quick full body blast then we’ve got you covered. Select an upper body, lower body and core exercise from the list above and you’ve got a sandbag circuit that can be completed in a home gym or outdoors.

Ready to train like a Strongman? Choose from our range of Weighted Sandbags and get lifting.

Written by guest author Eryn Barber.

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