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Sandbag Exercises For a Total Body Strength

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Sandbag Exercises For a Total Body Strength

Finding one workout that can boost your total body strength can be tricky. Many workout programs target just one part of the body or one aspect of exercise. A full body strength sandbag workout, however, can challenge a great number of your muscles in a variety of ways.

Working out using sandbag exercises has a lot of benefits besides being a full body workout. For instance, a sandbag workout:

  • Is cost effective because sandbags are cheap and simple.
  • Is convenient because you can do it anywhere.
  • Is customizable because you can tailor it as needed.

Total body sandbag training involves a variety of exercises that are really challenging and good for you. Try these 10:

Bear Hug Squats

Offering the benefits of a regular squat, plus added weight for strength building.


  1. Using both hands, hug the sandbag to your chest.
  2. With your feet a shoulder width apart, lower yourself into a standard squat.
  3. Hold the squat position for 10-20 seconds.
  4. Stand back up, still clasping the sandbag to your chest.
  5. Repeat 10 times.

Drag Walks

Like a tractor pull, but with sandbags instead. In fact, people training for tractor pulls use this exercise.


  1. Stand in front of a tall sandbag.
  2. With your palms facing inwards, reach behind you and grab the sandbag with both hands.
  3. Slowly walk around, dragging the heavy bag behind you.

Shouldered Runs

Reminiscent of a basic training exercise, shouldered runs build practical strength for muscles you actually use.


  1. Lift a sandbag onto your right shoulder.
  2. Hold it in place with your right hand.
  3. Go for a short jog, run, or sprint.
  4. Carefully return the bag to the ground. Then, use your left hand and shoulder to repeat the exercise.

Overhead Lifts

Essentially a basic weight, overhead sandbag lifts just use simple sand instead of dumbbells.


  1. Bending at your knees, reach down and pick up a sandbag with both hands.
  2. With a firm grip, raise the sandbag up above your head, extending your arms.
  3. Hold the bag above your head for 10 seconds.
  4. Return the bag to the floor carefully and repeat five times.

Overhead Presses

Enhancing your overhead lifts, presses are especially good for toning your muscles.


  1. Perform the same motion as if you are doing an overhead lift.
  2. Once you have the sandbag above your head, though, bend at your elbows to lower the bag.
  3. Slowly raise and lower the sandbag, bending only at your elbows.
  4. Continue to repeat five times before returning bag to the floor.
  5. Rest and then perform a second set.

Squat To Press

Combine an overhead lift, press, and squat and you have this full body move.


  1. Begin by lifting a sandbag with two hands.
  2. When the sandbag reaches your chest, lower yourself into a squat.
  3. Hold this position for five seconds.
  4. Raise the bag above your head to perform an overhead lift while remaining in the squat.
  5. Lower the bag to your chest for five seconds and then raise it again.
  6. Perform five repetitions at least.


A classic exercise, rows using sandbags are especially challenging.


  1. Stand as if you are skiing with your knees bent, your elbows behind you, and your arms straight.
  2. Now grab a sandbag with each hand and resume the position.
  3. Slowly pull your elbows back farther, and then move them forward again as if rowing.
  4. Continue for 30 seconds.

Lateral Slam

As entertaining as it is exhausting, a lateral slam burns energy like you wouldn’t believe!


  1. Raise a sandbag up over your head like you are performing an overhead lift.
  2. Thrust your arms forward over your head and down, slamming the sandbag into the ground.
  3. Be sure to aim for one side or the other as you slam the bag down to work your lateral muscles.

Weighted Sit Ups

Your basic sit up, enhanced.


  1. Lay on your back on the ground in a straight line.
  2. Raise a sandbag above your chest, keeping your arms bent.
  3. Perform 10 sit-ups, keeping the sandbag the same distance from your chest at all times.

Pass Around

Less like a children’s game and more like “feel the burn!”


  1. Hold a sandbag in both hands in front of your pelvis.
  2. Shifting the bag into your right hand, drag the bag around your right side.
  3. At the same time, move your left hand behind you so that you hold the bag with both hands behind you.
  4. Shift the bag into your left hand and bring the bag back around front until you hold it in front of your pelvis with both hands again.
  5. Switch directions.
  6. Repeat three times in each directions.

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