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.
- Using both hands, hug the sandbag to your chest.
- With your feet a shoulder width apart, lower yourself into a standard squat.
- Hold the squat position for 10-20 seconds.
- Stand back up, still clasping the sandbag to your chest.
- Repeat 10 times.
Like a tractor pull, but with sandbags instead. In fact, people training for tractor pulls use this exercise.
- Stand in front of a tall sandbag.
- With your palms facing inwards, reach behind you and grab the sandbag with both hands.
- Slowly walk around, dragging the heavy bag behind you.
Reminiscent of a basic training exercise, shouldered runs build practical strength for muscles you actually use.
- Lift a sandbag onto your right shoulder.
- Hold it in place with your right hand.
- Go for a short jog, run, or sprint.
- Carefully return the bag to the ground. Then, use your left hand and shoulder to repeat the exercise.
Essentially a basic weight, overhead sandbag lifts just use simple sand instead of dumbbells.
- Bending at your knees, reach down and pick up a sandbag with both hands.
- With a firm grip, raise the sandbag up above your head, extending your arms.
- Hold the bag above your head for 10 seconds.
- Return the bag to the floor carefully and repeat five times.
Enhancing your overhead lifts, presses are especially good for toning your muscles.
- Perform the same motion as if you are doing an overhead lift.
- Once you have the sandbag above your head, though, bend at your elbows to lower the bag.
- Slowly raise and lower the sandbag, bending only at your elbows.
- Continue to repeat five times before returning bag to the floor.
- Rest and then perform a second set.
Squat To Press
Combine an overhead lift, press, and squat and you have this full body move.
- Begin by lifting a sandbag with two hands.
- When the sandbag reaches your chest, lower yourself into a squat.
- Hold this position for five seconds.
- Raise the bag above your head to perform an overhead lift while remaining in the squat.
- Lower the bag to your chest for five seconds and then raise it again.
- Perform five repetitions at least.
A classic exercise, rows using sandbags are especially challenging.
- Stand as if you are skiing with your knees bent, your elbows behind you, and your arms straight.
- Now grab a sandbag with each hand and resume the position.
- Slowly pull your elbows back farther, and then move them forward again as if rowing.
- Continue for 30 seconds.
As entertaining as it is exhausting, a lateral slam burns energy like you wouldn’t believe!
- Raise a sandbag up over your head like you are performing an overhead lift.
- Thrust your arms forward over your head and down, slamming the sandbag into the ground.
- 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.
- Lay on your back on the ground in a straight line.
- Raise a sandbag above your chest, keeping your arms bent.
- Perform 10 sit-ups, keeping the sandbag the same distance from your chest at all times.
Less like a children’s game and more like “feel the burn!”
- Hold a sandbag in both hands in front of your pelvis.
- Shifting the bag into your right hand, drag the bag around your right side.
- At the same time, move your left hand behind you so that you hold the bag with both hands behind you.
- 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.
- Switch directions.
- Repeat three times in each directions.