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11 Best Sandbag Workout For Full Body

- Written By

Diane Benton MD, FCAP, ABOIM

Updated on

This article is based on scientific evidence, written by experts and fact checked by experts. Our team of experts strive to be objective, unbiased, honest and to present both sides of the argument. This article contains scientific references. Read more about our process.

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A sandbag can be one of the most valuable pieces of equipment you’re probably not utilizing, and it’s ideal for those times when you’re looking to sandbag workout but aren’t keen on staying in all day.

The center of gravity constantly changes when using a sandbag since the material rolls forward and backward. This causes the abdominal area to contract differently than when using a constant weight, even if you aren’t engaging in an abdominal-focused workout.

How can a sandbag workout prove to be efficient?

Sandbags are bags with sand within them that typically weigh from 15 to 50 lbs. (but vary in different size & weight). These are frequently employed in sandbag workouts, a style of strength training that takes advantage of the sandbag’s hefty weight and peculiar form to produce difficulty.

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Training using a sandbag can increase strength in the core and muscle stamina. The sandbag is often lifted and carried in various ways throughout these exercises. The ability to tailor a sandbag workout to your present state of endurance constitutes one of its best features. If you’re just beginning to work out, use a smaller bag and lower the repetitions. 

1Sandbag Workout forward lunges

This kind of workout is terrific for strengthening the muscles in your legs (Quadriceps) and improving your cardiovascular health. One sandbag you can hold in the center of your upper body with both hands is required.

Move forwards on one leg, bending your front knee to a minimum of 90 degrees and bringing your back knee nearly to the floor. Throughout the entire motion, maintain your torso erect and the front of your feet firmly planted on the floor.

Continue with the opposite leg, then get back to the beginning position. You can do this workout to strengthen your obliques while carrying the sandbag in a single hand.

2Reverse lunges

The sandbag reverse lunges in your sandbag workout routine are fantastic exercises for strengthening and stabilizing your lower body. To begin, place a sandbag across the center of your torso while gripping it with both hands.

Your left knee should be brought to the floor as you take your first step back with your left foot. As you lunge, keep the right leg upright. Push off with your left leg to get back to your starting position.

On the opposite side, continue the procedure. Increasing the sandbag’s load or performing the exercise on an unsteady surface, such as a foam pad, can render the workout more challenging.

3Side lunges

A sandbag may render the lunge significantly more complicated, a traditional movement that targets the thighs and glutes. Begin by standing with both feet spaced shoulder-width apart with a sandbag at the center of your body. Then, execute a sandbag side lunge.

While maintaining your left foot raised, move to the side with your opposite leg and descend into a lunge. Continue on the other side, then go back to your starting position. Maintain your torso straight and your abdominal muscles active while you thrust.

You can perform this workout with moderate to heavy bags. If you’ve never used a Sandbag before, begin with a lesser weight and add more sand when you gain strength.

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4Deadlift & squats in sandbag workout

You are holding the sandbag by its side straps with both hands towards your torso, position with your toes slightly wider than your hips.

Maintaining a straight spine, bend at your hips and push your butt down to bring down the bag’s contents. To stand up, push via the backs of the legs. Use your knees’ strength to turn the sandbag over so that it sits in the bends of your elbows while you move in this direction.

Maintain your weight firmly on your toes as you squat by sitting back and down. As you rise, flip the sandbag back down to the starting position.

5Shoulder press along with squatting

Pose with legs a bit wider than the width of your hips. Descend lower and send hips back.

Driving through feet to maintain your balance as you push the sack overhead, keep your rib cage compressed and your core active. Continue from where you started.

6Bicep curls using sandbags

While exercising, it’s essential to use each of your muscles. Because of this, pulling the sandbag by the biceps is an excellent workout.

To begin with, this workout, stand upright with your toes separated by your shoulders. Next, grasp a sandbag with the two hands directly before you. Then, steadily raise the sandbag towards your shoulders while maintaining a level posture. 

Make your core muscles active the entire time the activity is being performed.

Lastly, go back to where you were. A little load for many repetitions or a substantial amount of weight for a few repetitions might be used for this kind of workout.

7Hammer curls & lunges as Sandbag Workout

Hold the sandbag by the side straps in a tight grip and your palms pointing in as you pose with your feet hip-width apart.

When you contract both sides of your legs and bow your left knee to lower yourself into a curtsy lunge, move backward with your right foot diagonally underneath your left. Everywhere, maintain a straight back and a raised chest.

Twist your elbows to raise the bar to your upper body and drop it back down after pressing with the left foot to return to the beginning posture. Finish every rep on one side before switching.

8High pulls along with squats

Stand with your feet hip-width apart and your toes pointed outward. Grip the sandbag alongside the palms towards yourself and grip onto the side straps.

You’ll experience this throughout the center of your thighs when you sit down in the squat position while maintaining a straight spine. Push down your heels to get up, then raise your arms into an upward line. To get back to the beginning status, release the bag.

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9Glute bridge with pullovers

Lie face up with your feet flat on the ground and your knees bent. Hold the sandbag by the side straps and raise it over your chest. To stimulate the hamstrings and lift your torso upward, drive with the soles of your feet.

Stretch your forearms high while carefully lowering your pelvis downward, extending them only as high as you can while curving your lower back onto the ground. Continue from where you began.

10Spider positions and lateral pulls

Adding this exercise to your Sandbag workout routine can be very helpful. Lie on the floor and perform push-up-like motions. Put the sandbag on the left side first; while trying to maintain balance on your left side, pull the bag upward with your right hand.

It would help to lift the sandbag to the shoulder with your arms slightly bent, like when performing the Lateral Raised shoulders exercise with weights. This type of workout is helpful if you want to develop broad, muscular shoulders without much heavier weights.

11Bent sandbag Workout rows

For this workout, your back must be somewhat bent. To optimize your results, hold the bag in your hands while pushing your chest outward and shifting your shoulder blades backward. Pull the sack nearer your chest now that you are in the ideal posture. Back and lats strain is what you should experience. (you can also try variations).

Watch this video to know more about 12th workout that we do with the help of sandbag

Source / Live Lean Tv

Sandbag workout for the whole body

These are some movements one can perform in a fluid manner each day for the benefit of health if you’re seeking for a full body sandbag workout plan:

  • Sandbag Squats
  • Sandbag Lunges (Front, Reverse or Side)
  • Deadlifts
  • Squat + Shoulder Press
  • Biceps Curls
  • Glute Bridge + Pullover  
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The bottom line

If appropriately used, sandbags may be beneficial in our routines. That is the essence of this entire article. The motions included in this article’s discussion of workouts are among the best online training options. 

However, these recommendations for motions regarding your Sandbag Workout were made with novices in mind. Therefore, in addition to the prescribed workout, you may need to add a few more to your plans if you want to raise your strength and fitness level. We hope the best for you!

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