Sandbag Exercise Chart
The following are some of the most popular sandbag exercises:
1. Sandbag Squat – The basic exercise for building strength and endurance.
It works the quads, hamstrings, gluteus maximus, and lower back muscles. Also it helps with developing core stability and balance.
It’s great for increasing overall fitness level too!
2. Sandbag Push Up – A good exercise for improving your upper body strength and power.
It’s great for developing grip strength, shoulder flexibility, and arm development.
3. Sandbag Deadlift – An excellent exercise to develop both upper body strength and leg drive.
It improves balance, coordination, agility, and explosiveness of all your muscles.
4. Sandbag Row – This is another great exercise to strengthen the arms and shoulders along with strengthening the legs and core muscles.
5. Sandbag Bench Press – A great exercise to build strength and muscle mass.
It strengthens the chest, triceps, bicep tendon reflexes, traps, lats, abs and back muscles.
6. Sandbag Pull Ups – Another great exercise to work the arms and shoulders along with working the legs and core muscles.
7. Sandbag Get Up – This is one of the most important sandbag exercises that you can do.
It is a full body explosive movement that can be used in many different real world situations.
Sandbag Exercises for Glutes
1. Bottoms Up Squat – A great glute exercise.
Take the bag and with both hands hold it bottoms up. From there you squat down until your legs are at a 90 degree angle or lower.
Then stand back up.
2. Hold the Bag – A very good exercise that can be used in a variety of different ways.
It can be held while doing a squat, you can do step ups while holding it and you can even do reverse lunges while holding it out in front of you.
3. The Fire Hydrant – A great exercise for building up and strengthening the hip muscles.
It’s also good for balance and coordination.
The sandbag exercises are one of the most popular types of training out there, but most people just don’t know it yet! The sandbag workouts build strength, power, speed, and endurance all at the same time.
Give them a try and you’ll be hooked almost instantly!
However, I strongly recommend that you start out slow and only do a few of the exercises at first. This is especially true if you are not accustomed to this type of training.
For example you could begin with doing one sandbag workout per week and then slowly build up to 2 or 3 times per week as your body adapts to it. The same rule applies if you are going to add any other exercise into your routine. Start out slow and gradually increase from there. You will get better results that way and you will also decrease the chances of getting injured.
The sandbag workouts can be used by anyone regardless of what your fitness goals are, so if you have been considering trying something new then give them a try. I’m sure you won’t be disappointed and you just might find yourself enjoying it.
So if you’re ready to mix up your routine a bit, then go grab yourself a sandbag and get to work!
Get my complete course on sandbag training now and learn how to build strength, power, speed, and endurance using nothing but a bag of sand!
Sources & references used in this article:
Sandbag training: A sample 4-week training program by K Sell, K Taveras, J Ghigiarelli – Strength & Conditioning Journal, 2011 – journals.lww.com
Sandbag Training Bible: Functional Workouts To Tone, Sculpt and Strengthen your Entire Body by B Hirshberg – 2015 – books.google.com
Effects of resistive and balance exercises on isokinetic strength in older persons by JO Judge, RH Whipple… – Journal of the American …, 1994 – Wiley Online Library
The Basics of Sandbag Training by J Raether – harpendensportsmassage.co.uk
Kick-boxing exercise device by …, NB Partin, KE Timm, EJ Ryan III – … of athletic training, 1993 – ncbi.nlm.nih.gov