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septiembre 25, 2023 4 min read

Are you a fitness fanatic looking to add something new and challenging to your workouts? Sandbag training could be just what you need. Sandbags are extremely adaptable and provide numerous benefits, making them a fantastic choice for both novice and seasoned sportsmen. In this post, we'll go into the world of sandbag training and look at several alternate routines designed for beginners.


Why Sandbag Training?

Before we get into the alternative routines, let's take a moment to explain why sandbag training is becoming so popular among fitness aficionados.

Sandbags are unusual in that the weight within fluctuates as you walk, challenging your muscles to constantly adjust. This builds functional strength, which leads to better performance in everyday activities.


  • Affordability and accessibility: Sandbags are inexpensive and do not necessitate a gym membership or costly equipment. You can make your own sandbag or buy one for a reasonable price.
  • Versatility: You can use a sandbag to do a variety of exercises that target different muscle areas. The possibilities are practically unlimited, ranging from squats and lunges to pushes and carries.
  • Sandbag training tests your stability and balance, assisting you in developing superior coordination and a strong core.
  • Progressive Resistance: As you get stronger, you can easily raise the weight in your sandbag to keep your workouts interesting.


Now that we've covered the benefits, let's look at some beginner-friendly sandbag workouts:


  1. Squats with sandbags (3 sets of 10-12 reps)
  • Hold the sandbag over your shoulders and stand with your feet shoulder-width apart.
  • Maintain a raised chest and a tight core.
  • Lower your body into a squat, making sure your knees do not extend past your toes.
  • Return to the beginning position by pushing through your heels.
  • This exercise targets your quadriceps, hamstrings, and glutes.


  1. Sandbag Lunges (three sets of ten to twelve reps each leg)
  • Hold the sandbag at your sides or on your shoulders.
  • Step forward into a lunge with one leg.
  • Reduce your body weight until both knees form 90-degree angles.
  • Return to the starting position by pushing off your front foot.
  • Repeat with the other leg.
  • This workout strengthens your quadriceps, hamstrings, and glutes while improving your balance.


  1. Bent-Over Rows with a Sandbag (3 sets of 10-12 repetitions)
  • Hold the sandbag in front of your thighs with both hands.
  • Maintain a straight back by bending at the hips and knees.
  • Squeeze your shoulder blades together as you pull the sandbag towards your waist.
  • Return the sandbag to its starting location.
  • This move works your upper back, shoulders, and biceps.


  1. Sandbag Push Press (three sets of ten to twelve reps)
  • Grip the sandbag by the sides and hold it at your chest.
  • Place your feet shoulder-width apart.
  • Bend your knees slightly.
  • Extend your arms fully to push the sandbag overhead.
  • Return the sandbag to your chest.
  • This workout focuses on your shoulders, triceps, and upper chest.


  1. Sandbag Deadlifts (three sets of ten to twelve reps)
  • Place the sandbag in front of you on the ground.
  • Place your feet hip-width apart.
  • Lower your body by bending at the hips and knees and grasping the sandbag handles.
  • Lift the sandbag with your hips and knees extended, keeping your back straight.
  • Return the sandbag to the ground.
  • Deadlifts engage the hamstrings, glutes, lower back, and core muscles.


  1. Sandbag Carrying (three sets of 20-30 metres)
  • Place the sandbag on one of your shoulders.
  • Maintain a tall posture and activate your core.
  • Proceed for the indicated distance.
  • Return with the sandbag on the other shoulder.
  • Carrying a sandbag improves total-body strength and grip endurance.


  1. Sandbag Slams (three sets of ten to twelve reps)
  • Hold the sandbag above your head with both hands.
  • Slam it into the ground in front of you with force.
  • Repeat with another sandbag.
  • This workout is a great stress reliever because it works your entire body.


  1. Sandbag Sit-Ups (three sets of 15-20 repetitions)
  • Anchor your feet or have a buddy do so.
  • Place the sandbag on your chest or shoulders.
  • Perform sit-ups while keeping your core engaged.
  • Sandbag sit-ups are an effective way to strengthen your abs.


  1. Sand bag Russian Twists (three sets of 16 twists, eight on each side)
  • Sit on the ground, knees bent and feet raised.
  • Use both hands to hold the sandbag.
  • Turn your torso to the right and place the sandbag beside your hip.
  • Return to the centre and make a left turn.
  • Russian twists are excellent for targeting your obliques.


  1. Sandbag Plank (three sets of 30-60 seconds)
  • Put the sandbag across your upper back.
  • Put your hands and feet in a plank stance.
  • Keep a straight line from your head to your heels.
  • Hold the plank position by engaging your core.
  • This exercise is excellent for improving core stability.



Incorporating sandbag training into your fitness programme can provide a new degree of fun and challenge to your routines. Sandbags are an excellent alternative for both beginners and advanced athletes because to its adaptability, cost, and efficacy. These sandbag routines for beginners can help you develop functional strength, balance, and stability while keeping your workouts interesting and effective. So grab a sandbag, practise these workouts, and start realising your athletic potential now.

Imanuel Reza Setyo
Imanuel Reza Setyo

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