10 Sandbag Exercise Routines for Building Strength and Endurance

Sandbag training has existed for centuries, but it’s recently gained popularity in the fitness industry. The sandbag is a versatile tool that can be used for strength and endurance training, and it’s perfect for those who want to switch up their workout routine. In this post, we’ll review ten sandbag exercise routines to help you build strength and endurance.

Sandbag squats are a great way to work your legs and core simultaneously. To perform a sandbag squat, hold the sandbag in front of your chest or on your shoulders and stand with your feet shoulder-width apart. Squat down until your thighs parallel the ground, then stand back up.

Sandbag lunges are another great leg exercise. Hold the sandbag in front of your chest or on your shoulders and step back with one foot, bending your front knee to a 90-degree angle. Push back up to the starting position and repeat with the other leg.

Deadlifts are a classic exercise for building strength in your lower back and legs. To perform a sandbag deadlift, stand with your feet shoulder-width apart and the sandbag on the ground in front of you. Squat down and grab the sandbag with both hands, keeping your back straight. Stand back up, lifting the sandbag off the ground and straightening your legs.

Sandbag cleaning is a full-body exercise that works your legs, back, and shoulders. Please start with the sandbag on the ground before you and squat down to pick it up. As you stand up, flip the sandbag onto your forearms and bring it to your chest.

The sandbag press is an excellent exercise for your shoulders and triceps. Hold the sandbag on your shoulders with your palms facing forward, then press it overhead. Lower the sandbag back down to your shoulders and repeat.

Sandbag rows are an excellent exercise for your back and biceps. Hold the sandbag with both hands before you and bend your knees slightly. Keeping your back straight, pull the sandbag towards your chest and lower it back down.

Sandbag carries are a simple but effective exercise for building endurance. Hold the sandbag before you and walk as far as possible without putting it down. You can also try carrying the sandbag on one shoulder or overhead for an added challenge.

Sandbag get-ups are a challenging exercise that works your entire body. Lie on your back with the sandbag on your chest, and then stand up while holding the sandbag. Lower yourself back down to the ground and repeat.

Sandbag throws are a fun exercise that works your upper body and core. Hold the sandbag with both hands and twist your torso as you throw it to the side or straight out in front of you. Get the sandbag and then turn to throw it to the other side.

The sandbag bear hug is a great exercise for your core and legs. Hold the sandbag before you and then squat down, wrapping your arms around the bag. Stand back up and repeat.

In conclusion, sandbag training is a great way to build strength and endurance. These ten sandbag exercise routines are just the beginning – there are countless variations and combinations that you can try to keep your workouts exciting and challenging. Give them a try and see how they can benefit your fitness routine!