Sandbag training is a fun and effective way to build strength and stability. It’s also a great way to get your heart rate up while working on your balance and coordination. In this blog post, we’ll go over some easy sandbag exercises for beginners that you can start incorporating into your workout routine today.

What is Sandbag Training?

Sandbag training is a type of resistance training that involves using a sandbag as your weight. These bags are typically made of heavy-duty nylon and filled with sand. They come in a variety of weights and sizes, which makes them a versatile tool for any fitness level.
One of the reasons why sandbag training is so effective is because it requires your body to stabilize the weight as you move. This means that your core muscles are constantly engaged, which helps to improve your overall stability.

Benefits of Sandbag Training

Sandbag training has a number of benefits, including:
    • Improving strength and power
    • Building stability and balance
    • Increasing cardiovascular endurance
    • Working multiple muscle groups at once
    • Challenging your body in new ways

Buy a GOOD sandbag

If you want to start creating some amazing fitness results for yourself, start with the right sandbag. Having the right sandbag will give you confidence to throw it around and slam it down.

What to look for in a good sandbag

  • A bag with quality and solid stitching. (Don’t want a seam to bust mid workout)
  • Soft but durable handles. (Some sandbags have rubber handles that can hurt when you are trying to carry it or if it lands wrong on your shoulder)
  • A heavy duty zipper that can tuck away.

A bag I use often is a REP Fitness Sandbag!

These are hardy bags that let me slam them, toss them, and drag them without needing to worry!

Now that you have the right equipment, let’s move on to some exercises!

Easy Sandbag Exercises for Beginners

If you’re new to sandbag training, it’s important to start with exercises that are appropriate for your fitness level. Here are some easy sandbag exercises for beginners that you can try:

1. Sandbag Squats

Sandbag squats are a great way to work your lower body while also improving your balance and stability. To perform this exercise, hold the sandbag in front of your chest and stand with your feet shoulder-width apart. Squat down as if you were sitting back into a chair, keeping your weight in your heels. Stand back up and repeat for 10-12 reps.

2. Sandbag Lunges

Sandbag lunges are another great exercise for building lower body strength and stability. To perform this exercise, hold the sandbag on one shoulder and step forward with the opposite foot. Lower your body down until your back knee is just above the ground, then stand back up and repeat on the other side. Do 10-12 reps per leg.

3. Sandbag Rows

Sandbag rows are a great way to work your upper back and biceps. To perform this exercise, stand with your feet shoulder-width apart and hold the sandbag in front of you with both hands. Pull the sandbag up towards your chest, keeping your elbows close to your body. Lower the sandbag back down and repeat for 10-12 reps.

4. Sandbag Overhead Press

The sandbag overhead press is a great exercise for building shoulder strength and stability. To perform this exercise, hold the sandbag on your shoulders and press it up overhead. Lower the sandbag back down and repeat for 10-12 reps.

5. Sandbag Deadlifts

Sandbag deadlifts are a great way to work your entire body while also improving your balance and stability. To perform this exercise, stand with your feet shoulder-width apart and hold the sandbag in front of you. Squat down and grab the sandbag, then stand back up and lift the sandbag off the ground. Lower the sandbag back down and repeat for 10-12 reps.

Want a Sandbag Workout Program?

Check out my new program Bagged& Built!
This program is for beginners, to help you get used to the bag and how to hold it, where to hold and get used to moving with it. (Though.. if you have or had a squirmy toddler – you will be a pro at handling the bag!)
Inside the program you will have access to
  • 32 workouts broken up over 8 weeks (also have an option for 11 weeks)
  • Warm ups
  • Active recovery workouts, for days you want to move but want something a little different.

Don’t forget to go buy your REP Fitness Sandbag!

Rep Fitness

Tips for Getting Started with Sandbag Training

If you’re new to sandbag training, here are some tips to help you get started:
    • Start with a lighter sandbag and work your way up as your strength improves.
    • Always maintain good form and technique to avoid injury.
    • Incorporate sandbag exercises into your existing workout routine.
    • Experiment with different exercises and rep ranges to keep things interesting.
    • Have fun! Sandbag training is a great way to challenge your body and have fun at the same time.

Conclusion

Sandbag training is a fun and effective way to build strength and stability. By incorporating these easy sandbag exercises for beginners into your workout routine, you can start reaping the benefits of sandbag training today. Remember to start with a lighter sandbag and always maintain good form and technique to avoid injury. Have fun and enjoy the challenge!