20 Power-Packed Sandbag Workouts that will Catapult Your Fitness Game

When it comes to strength training equipment, the sandbag may not be the first thing that comes to mind. And while barbells, dumbbells, racks, and machines have earned their place in any top-tier gym, you don’t want to sleep on sandbag workouts. We’re going to break down all of the reasons sandbag workouts are a game-changer when it comes to building strength and overall fitness, what to look for in a quality sandbag, and 20 killer sandbag workouts that will have you in the best shape of your life.

But First of All, what is a Sandbag?

At its core, a sandbag is exactly what it sounds like—a bag filled with sand or similar material but constructed to take a beating. Sandbags come in various sizes, weights, and designs, but we’ll get to that later.

Why Sandbags?

You might wonder, why bother with sandbag exercises when you have a whole gym full of weights? Here’s the deal: sandbags provide challenges and benefits that other equipment simply can’t replicate.

Because they’re filled with sand, you’re forced to engage multiple stabilizing muscles, making every move more challenging and effective. The shifting sand inside means you’re never truly in a stable position, forcing your body to constantly adapt.

While most strength training equipment is designed to make keeping proper form easier, sandbag exercises force you to do that for yourself. With sandbags, you can’t rely on the equipment to guide your form. This also builds body awareness and control, which will carry over into other strength training workouts, and your daily activities. Truly functional fitness at its best.

What Can Sandbags Be Used For?

More like what can sandbags not be used for? This multi-use workhorse will keep you on your toes in the gym and can provide a full-body strength training, conditioning, and functional fitness routine that mimics real-world movements to challenge your balance, grip strength, overall strength, and cardio to improve overall physical performance.

What to Look for in a Sandbag

More like what can sandbags not be used for? This multi-use workhorse will keep you on your toes in the gym and can provide a full-body strength training, conditioning, and functional fitness routine that mimics real-world movements to challenge your balance, grip strength, overall strength, and cardio to improve overall physical performance.

• Material and Construction: Durability is non-negotiable when it comes to sandbags. Look for high-quality materials that can withstand the beatings and a reliable filler system that will keep everything secure while you work out.

• Filling Options: Speaking of filler systems, some sandbags come pre-filled, while others don’t. Sand is cheap, but you may find it worth getting a pre-filled sandbag. On the other hand, it may not matter one way or the other if you plan to adjust the weight or increase the weight over time anyway. Some sandbags even come with multiple filler bags, allowing you to have bags at multiple weights.

• Handles or No Handles: This is personal preference, but having handles offers more versatile grip options, which means you can perform some exercises that would be harder to perform without handles, like using your sandbag in some kettlebell exercises. And you can always use your handled sandbag as if it doesn't have handles to really challenge your grip, core and back muscles.

• Weight and Weight Capacity: Choose a sandbag at a weight that’s realistic for where you’re at but that will still provide a solid challenge. Also consider choosing a sandbag with a higher weight capacity and progressively add weight to it as your strength increases.

• Size and Shape: Sandbags come in a variety of shapes and sizes, which can affect how you perform certain exercises. It can be helpful to have an idea of the types of exercises you want to perform with your sandbag. Also consider choosing a sandbag with a versatile shape and size that feels comfortable and manageable for your workouts.

• Weight Distribution: Some sandbags have multiple compartments for filling, allowing you to adjust the weight distribution. This can enhance stability and functionality during workouts.

20 Sandbag Workouts to Try

Before we get into the workouts, it should be noted that when it comes to sandbags, any movement is a workout. Toss it, throw it, move it, lift it, carry it, drag it, push it ... you get the point. One of the best things about sandbags is the sheer versatility of the design and how easy they make it to shake up a boring routine.

But if you’re looking for sandbag workouts that will really pack a punch, check out the list below.

1. Sand-Bag Step-Ups: To really challenge yourself, try stepping up onto a bench or sturdy platform while holding the sandbag. This engages your legs and glutes more effectively and adds an element of stability.

2. Squats: Front, back, goblet squats. Switching up your squats with a sandbag is a great way to work different angles and kick your squats up a notch. You can even do goblet squats. Hold the sandbag close to your chest like a goblet. This position encourages proper squat form and emphasizes the quads and core.

3. Shoulder Press: Clean the bag to your shoulders and press it overhead. This is great for building shoulder strength and stability.

4. Rucking: If you don’t know, rucking is just walking with weight on your back, which sounds easy but is anything but. If you don’t have specialized equipment to go rucking with, your sandbag can be used in a pinch.

5. Deadlifts: Set the bag on the ground and lift it like you would with a barbell. Perfect for working your posterior chain.

6. Carries: Load your sandbag up and carry it. Sounds simple, but this is great for building functional strength in your core and grip strength.

7. Sandbag Slams: Lift the bag overhead and slam it down to the ground. This is a high-intensity workout but is also just plain fun.

8. Bear Hug Squats: Wrap your arms around the sandbag and squat to engage your core and upper body.

9. Bear Hug Carry: Hold the sandbag against your chest with both arms wrapped around it, stand tall, and walk forward. You can also try this exercise walking backward or sideways to engage different stabilizer muscles.

10. Sandbag Rows: Bend at the hips and row the bag to your chest. A solid move for your back and biceps.

11. Sandbag Clean and Press: This full-body movement combines strength and power. Start by lifting the sandbag from the ground to your shoulders (the clean) and then press it overhead to engage multiple muscle groups and build explosive strength.

12. Sandbag Thrusters: Hold the sandbag at your chest and squat, then drive up through your heels to press the bag overhead. This compound movement works your legs, core, and shoulders for a strong cardio workout.

13. Sandbag Bear Crawls: Drag the sandbag while bear crawling forward to challenge your core stability and upper body strength and get a great cardio workout.

14. Sandbag Russian Twists: Sit on the ground with your knees bent and feet lifted, holding the sandbag with both hands. Rotate your torso from side to side, tapping the bag on the ground beside you to target your obliques and improve core strength.

15. Sandbag Mountain Climbers: Place the sandbag in front of you and assume a push-up position with your hands on the bag, then alternate bringing your knees toward your chest to work your core and increase your heart rate.

16. Sandbag Single-Leg Deadlifts: Hold the sandbag in one hand and balance on the opposite leg. Hinge at the hips to lower the sandbag toward the ground while extending your free leg behind you. This is great for improving balance, core stability, and hamstring strength.

17. Sandbag Push-Ups: Place the sandbag on your back while doing push-ups to increase resistance and really feel the burn in your chest, shoulders, and triceps.

18. Sandbag Deadlifts: Stand with your feet shoulder-width apart and the sandbag on the ground between your feet. Bend at the hips and knees to grab the sandbag, keeping your back straight. Stand up by driving through your heels and extending your hips and knees at the same time to target your posterior chain, including the hamstrings, glutes, and lower back. This is excellent for building strength and improving your deadlift form.

19. Sandbag Plank Drag: Start in a high plank position with the sandbag placed beside one of your hands. Reach across your body to grab the sandbag with the opposite hand and drag it across to the other side. Repeat this move, alternating sides while maintaining your plank position, for a killer core, shoulders, and upper body workout.

Sandbags are a great way to mix up your traditional lifts and add in some new challenges. So get creative, get sweaty, and have fun.

Conclusion

Sandbag workout routines are for more than just strength training, although they’re great for that too. This deceptively simple piece of equipment is a game-changer for functional fitness moves, endurance, balance and so much more. If you’re thinking about adding a sandbag to your routine, check out these Pro sandbags from Titan Fitness for pro quality design and durability.