Why Sandbag Training WORKS!

“This thing is awkward to lift”

The greatest benefit of the sandbag is the fact that it is awkward to lift. The load is constantly shifting, or at least requires effort to stabilize, and this produces an effect far removed from conventional weight training. The result is that you build strength and conditioning that can be applied in the real world.

“Talk is cheap – and so is sand”

The sandbag is  low-tech and relatively inexpensive compared to other training options.

With so many barriers to exercise, the inexpensive nature of sandbag training makes it a great option for everyone.

“Have Bag, Will Travel”

If you travel regularly,  then the sandbag is a great addition to any suitcase. Take it everywhere you go and fill it when you arrive at the beach!

“Bend me, shape me”

The sandbag is malleable – it will mould itself to your body and most shapes you can think of. I’ve seen countless attempts to make barbell back squats more comfortable with towels, various ergonomic pads and even extra t-shirts but the sandbag will mould itself nicely across your back – problem solved.

The malleable sandbag also lends itself well to load carries, hill sprints and various sport specific drills. I find it particularly effective with combat athletes as the bag can be used to simulate an opponent effectively.

Integrating sandbag training

The best advice for individuals who want to add sandbag training into their existing workout is to simply make substitutions. Take your regular exercises and perform them with a sandbag instead of the regular machine, barbell, kettlebell or dumbbell. Don’t be surprised if your poundage drops, this is natural and is testament to the challenge that the sandbag provides.

Focus on the basic lifts – squats, deadlifts, presses and pulls and begin adding more advanced moves when you feel able.

Sample Workout: