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A sandbag might not be the flashiest piece of gym equipment, but it's one of the most underrated. It’s even more valuable in home workouts: Instead of spending money on dumbbells or barbells, you can get a sandbag that offers more weight for less cost—and much greater flexibility.
Here’s a roundup of 10 fantastic exercises to try with a sandbag. From smaller versions commonly found in gyms to large strongman sandbags, these exercises can work for all fitness levels.
Sandbag Shoulder Lift
This strongman-inspired move is straightforward: lift the sandbag and place it on your shoulder. While it sounds easy, it’s more challenging than it seems. To amp up the conditioning, try tossing it over your shoulder, turning around, and repeating. Alternatively, once it’s on your shoulder, you can walk around for an uneven carry to further test your endurance.
Try integrating sandbag lunges and squats into your routine for a more dynamic workout. You can perform front squats while holding the sandbag in front of you or toss it over your shoulder (especially if it's the longer type) to mimic back squats. Cradle it in your arms for Zercher-style lunges—both forward and reverse—adding extra challenge to your legs and core.
Once you've secured the sandbag, keep it there a bit longer. For front squats, simply hold the bag in front of your chest, or, for something akin to a back squat, sling it across your shoulders (especially if you have the longer variety). A fantastic option is holding the sandbag in a Zercher position, cradled in your elbows, which is ideal for lunges, both forward and reverse.
Incorporating sandbag good mornings into your routine will engage your back, hamstrings, and glutes. This movement requires you to bend at the hips while keeping your knees relatively straight. Though typically performed with a barbell, sandbags work just as well for this exercise. You can use a sandbag, kettlebell, or weight plate for a front-loaded version that targets your posterior chain.
If you're looking to activate your back, hamstrings, and glutes, try the good morning exercise. This involves hinging at the hips, almost like bowing, with a weight resting near or on your shoulders. Typically done with a barbell, this exercise can be equally effective when using a sandbag, kettlebell, or weight plate, offering a great alternative to the traditional setup.
For a great lower body burn, sandbag sumo squats will help you work your legs and glutes with a different range of motion. Hold the sandbag between your legs, squat down into a wide stance, and drive through your heels. This variation can help you target muscles you might miss with standard squats, making it a powerful addition to your workout routine.
If you're using a sandbag with handles, this exercise is ideal. Grab the sandbag by the handles, set your feet wide, and push your knees outward as you squat down. Aim to keep your torso as straight as possible. This movement not only challenges your leg strength but also enhances hip mobility, making it a well-rounded exercise for your lower body.
Sandbag curls are a great way to target your biceps. While you can curl barbells and dumbbells, using a sandbag gives you a different experience. This exercise is especially effective with smaller sandbags or even alternatives like a weighted backpack or vest, providing a solid workout for your arms.
If you enjoy bicep curls, why not try them with a sandbag? Whether you're used to curling dumbbells or barbells, sandbag curls offer a unique challenge. This move works well with smaller sandbags, or even a weighted backpack or vest, providing a fun and effective way to build arm strength.
Russian twists are excellent for engaging the core, and while they’re typically performed with a medicine ball, any weight can work. A sandbag adds an extra element of instability, requiring more from your arms and hands. This makes the exercise not only more engaging but also significantly more challenging.
Russian twists are a fantastic core exercise, commonly done with a medicine ball. However, using a sandbag provides an added challenge. The instability of the sandbag forces your arms and hands to work harder, making this version of the twist both fun and demanding.
Sandbag hip thrusts are a fantastic way to target your glutes. While barbell hip thrusts can be a hassle to set up and sometimes uncomfortable, using a sandbag is a great alternative. The sandbag distributes the weight more comfortably across your hips. You can perform these as a traditional hip thrust with your shoulders elevated on a bench or box, or opt for a glute bridge with your shoulders on the ground for a variation.
Hip thrusts are known for building strong glutes, but the barbell version can be tricky and uncomfortable. The sandbag provides an easier setup and distributes the weight more evenly on your hips. Try this move as a hip thrust with your upper back resting on a bench or box, or perform it as a glute bridge with your shoulders on the floor for a different challenge.
Combine the sandbag carry with sled pulls for an intense full-body workout. This works best if you have a sled designed for large objects, like a gym sled, or a homemade version made from a tire. Carry the sandbag to the sled, then pull the sled back to where you started, challenging both your strength and endurance.
We’ve introduced both the sandbag carry and the sled drag on their own—now it’s time to combine them! For this move, you’ll need either a specialized gym sled that can hold larger objects or a DIY sled made from a tire. Start by carrying the sandbag to the sled, then drag the sled back to the starting point, working your entire body in the process.
Sandbag deadlifts are a great way to strengthen your lower body and back. Use a sandbag to perform the deadlift by hinging at your hips and lifting with your legs and glutes. The weight of the sandbag challenges your core stability and improves your posterior chain strength, making it a powerful move for overall conditioning.
You've probably encountered exercises where you need to lift a sandbag off the ground, but have you considered how focusing on refining this specific motion could benefit you? Whether you're practicing sandbag-to-shoulder, sandbag carries, or any other movement like squats, mastering the lift (which strongman athletes refer to as the pick) is key. This tutorial on sandbag-to-shoulder technique will show you how to lift even the heaviest sandbags safely, without straining your back or losing your grip.
Sandbag press
Odd object presses are among the most challenging and unique exercises in strongman competitions, and they can be a fantastic addition to your regular workout routine. The real challenge with the sandbag press is figuring out how to grip the bag without letting it slip. The looser the packing of the sandbag, the more difficult it becomes to manage.
