Sandbag Exercise

Sandbag Fitness

If you're looking for a reasonably priced, easy-to-use, strength-training fitness plan, a sandbag exercise may be just what you need. Like many of the other boot camp-style exercises popular in the fitness industry, sandbag exercises challenges strength, agility and balance as you perform movements while maneuvering sandbags.

What Is Sandbag Exercise?

Sandbag exercise is a lifting program that challenges both your strength and endurance. Those following a sandbag fitness routines for strength training also increase grip strength. When first starting out, some people find sandbags awkward to grab, which can be frustrating. Once you get familiar with them, though, they offer great results. You'll find the bulky nature is actually an advantage. It forces lifters to adjust to the awkward weight. This not only uses a broad range of muscles but also burns more calories. Sandbag exercise is a good choice for those who want a fitness plan with the following characteristics:

  • Increases strength
  • Builds muscle
  • Is less boring than a traditional lifting routine
  • Is reasonably priced
  • You can work through quickly (about 30 minutes)

Sandbag Fitness Resources

If you're fairly new to lifting and strength training and are interested in learning more about sandbag fitness, the following resources are available to help you learn how to do sandbag exercises:


YouTube provides a number of sandbag fitness resources including short how-to videos and routines provided by qualified trainers. Always approach these videos with caution, though. Make sure you visit the websites and read the qualifications of the trainers providing the videos before trying to perform the exercises yourself - YouTube doesn't pre-screen videos for safety or accuracy before posting them. Consider the following video options:

I Want Six-Pack Abs

I Want Six Pack Abs offers another video highlighting how to use sandbags to sculpt your abs along with the SandBag Training Manual E-book. Sandbags are available in several sizes:

  • Small - can be filled to 10-20 lbs.
  • Medium - can be filled between 20-45 lbs of sand.
  • Large - can be filled between 45-65 lbs of sand

Sandbag Fitness Systems

At Sandbag Fitness Systems you'll find the equipment you need for this exercise program. You'll also discover a sandbag exercise DVD titled High Octane Sandbag Training.

Benefits of Exercise and Sandbag Fitness

Sandbags are reasonably priced and more versatile than traditional weightlifting equipment. If you want to strength train but are worried about the expense or the amount of time it will take, sandbag lifting might be what you're looking for. Sandbags can be used in the gym but also open a whole new arena of possibilities as they can also be incorporated in the following:

  • Jogging
  • Climbing
  • Dragging
  • Throwing

When using a sandbag in place of a standard barbell for exercises like squats, jerks, presses, dead lifts, and rows, as with any lifting or weight bearing exercise, correct posture is important. This can be challenging as you learn how to lift and hold, but sandbags provide a great workout for the trunk as you utilize various positions and grips. Sandbags mix things up a bit with the assortment of hand positions and positioning options. For example, you can do your squats while draping a sandbag over both shoulders or just one shoulder, or you can hold it over your head. Your lower body reaps the benefits of squats, while your upper body enjoys an assortment of challenges that strengthen and build.

Another plus when using sandbags is that they make an excellent tool for group training because they are easy to transport and set up.

Set Goals and Get Started

Using sandbags is a great way to add variety to your exercise routine. To get started, view some sandbag videos or ebooks, set up your equipment and establish goals to help you reach that new fitness level.

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Sandbag Exercise