Sandbags are cheap, versatile and effective workout tools. Favored by martial artists, athletes and military servicemen, sandbags can be used to develop muscular endurance, strength and power as well as whole body conditioning. You can make your own sandbag using an Army surplus duffel bag, locking plastic bags and playground sand or, alternatively, buy ready-to-use sandbag kits. A number of sandbag exercises utilize multiple muscle groups and can be considered full body exercises.
Sandbag Shouldering
Sandbag shouldering is a full body exercise that uses your arms, legs and back in one simple effective movement. This exercise is especially useful for firefighters and martial artists who may have to lift someone off the floor. Place your sandbag on the floor and stand astride it. Bend your knees and squat down. Take a firm grip on the sides of the sandbag. Keep your back straight and chest and head up. Extend your legs and hips and stand up as you simultaneously bend your arms and swing the sandbag up onto your left shoulder. Drop the sandbag back down to the floor and repeat the exercise to your right shoulder. Continue alternating sides for the duration of your set.
Bear Hug Squat
The bear hug squat exercise will strengthen your legs, upper back, lower back and arms and is a good exercise for wrestlers. Hold your sandbag vertically to your chest. Wrap your arms around it and grab your wrists to form a secure grip. Stand with your feet hip width apart, lift your chest and pull your shoulders down and back. Squeeze the sandbag to your chest. Push your butt back, bend your knees and squat down until your thighs are parallel to the floor. Keep your heels on the floor throughout this exercise. Stand back up, reset your grip if necessary, and repeat.
Overhead Lunge
Overhead lunges target your legs, lower back, core, shoulders and arms. This exercise also challenges your balance and flexibility. Grasp your sandbag and lift it directly overhead to arms' length. Keep your arms extended throughout this exercise. Stand with your feet together, lift your chest and tense your abs. Take a large step forwards with your left leg and bend your knees. Lower your right knee to just above the floor. Push off your left leg and return to the starting position. Perform another repetition leading with your right leg. Continue alternating legs for the duration of your set. You can make this exercise more challenging for your core and balance by supporting the sandbag using one arm only. Alternate legs as before but swap arms each set.
Sandbag Push-press
The sandbag push-press is an explosive exercise that will develop power in your legs, core, shoulders and triceps. Lift your sandbag to shoulder level and support the bag with your elbows directly below your hands. Elevate your chest, arch your back slightly and bend your knees so that you are in a quarter-depth squat position. Make sure you keep your heels on the floor. Dynamically extend your legs and drive the sandbag overhead to arms' length. Pause for one to two seconds and then lower the bag back to shoulder level and repeat. Focus on initiating this movement with a powerful leg thrust and then keeping the bag moving by pushing hard with your arms.
References
- "Training for Warriors: The Ultimate Mixed Martial Arts Workout"; Martin Rooney; 2008
- "The Complete Sandbag Training Course"; Brian Jones and Randall J. Strossen; 2004
- "101 Sandbag Exercises"; Patrick McHenry and Joel Raether; 2009
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