Why Sandbag Training Belongs in Your Workout Routine
If you’re looking to add something fresh and functional to your workouts, sandbag training might be exactly what you need. While it may not look like your typical piece of gym equipment, the sandbag is a creative and versatile tool that delivers big results. Unlike dumbbells or barbells, sandbags shift, sag, and challenge your body in ways that mimic real-life movement, making every rep more dynamic and engaging.
What Makes the Sandbag Unique?
The sandbag stands out because of its odd shape and variable weight distribution. You can perform nearly any traditional exercise—squats, presses, rows—but the grip and positioning of the sandbag force your body to adapt in new ways. It’s a simple change that leads to noticeable improvements in strength, stability, and coordination.
One of my favorite ways to use the sandbag is for multiplanar and power-based movements. It’s not just effective—it’s actually fun. The unpredictable nature of the sand shifting inside challenges your muscles, improves grip strength, and keeps your core constantly engaged.
Recently, I started using the Core Black Duffel Sandbag Set from Elite Sports. It’s incredibly well made and includes three adjustable filler bags:
5–25 lbs
25–50 lbs
50–75 lbs
This allows you to scale the weight depending on the movement or goal—perfect for all fitness levels.
3 Popular Sandbag Exercises (And How to Do Them)
1. Sandbag Clean to Press
Why it works: This explosive full-body movement develops power in the hips, shoulders, and upper body while engaging the core and improving coordination.
How to do it:
Place the sandbag on the ground in front of you.
Stand with feet shoulder-width apart and hinge at the hips to grip the sandbag using the neutral handles or an underhand grip.
Drive through your legs and hips to explosively lift the sandbag up to chest height.
As the bag reaches chest level, quickly transition your hands underneath to press the bag overhead.
Lock out your arms at the top, keeping the core braced and glutes tight.
Lower the bag back to the chest, then safely return it to the floor and repeat.
2. Sandbag Rotational Lunge
Why it works: Great for developing balance, hip mobility, and rotational core strength.
How to do it:
Hold the sandbag in front of your chest or at shoulder level.
Step back into a reverse lunge with your right leg.
As you lower into the lunge, rotate your torso and the sandbag toward your front leg (left).
Return to the starting position and switch legs.
Move slowly and with control to maintain balance and core engagement.
3. Sandbag Shoulder Carry
Why it works: This carries-style movement builds real-world strength, core stability, and postural control while conditioning the entire body.
How to do it:
Start with the sandbag on the ground beside one foot.
Squat down, grip the bag, and lift it explosively to one shoulder using a clean-like motion.
Let the bag rest securely on top of the shoulder while keeping the elbow tucked and torso tall.
Walk forward in a straight line for a designated distance or time, maintaining a strong upright posture.
Keep the core engaged and avoid leaning excessively.
Lower the bag to the floor with control, then switch sides and repeat the carry on the opposite shoulder.
Whether you’re training for athletic performance, general fitness, or just want to shake up your current routine, sandbag training is an efficient and enjoyable option. It’s not about perfection—it’s about being challenged in new ways.
If you’re interested in trying this out, I highly recommend the Core Black Duffel Sandbag Set from Elite Sports. It’s easy to fill, durable, and lets you scale your training without a room full of equipment.
Need help integrating sandbag training into your workouts? Let’s connect to talk more about your goals and sandbag training to determine the best starting point!