The Sandbag Training: A Powerful Workout for Strength & Conditioning

sandbag-workoutIf for any of the following questions below, your answer is yes, then you should try sandbag workouts.

Do you want to try out something new to exercise? Are you bored with ordinary exercise equipment such as the free weights or those cardio machines? Want to have more challenging training? Would you like to do functional training?

Yes, sandbags are more than just tools for strength training, they can be used in so many ways. And I’m sure after reading this article you will agree with me.

From this guide, you will learn the following:

  • What are the benefits of sandbag training.
  • Why it is so versatile.
  • How it can be used instead of other equipment, so you do not have to go to the gym.
  • How it can help you to be stronger, burn fat, develop your core muscles, improve your stability and why it so good for conditioning.
  • Also, you can learn more than 30 sandbag exercises and find workout routines.
  • And finally, if you have not got one yet, which are the best models you can buy at an affordable price.




Reasons to Do Sandbag Training

It is a very versatile equipment that is perfect for upper and lower body workouts, and even for boosting your cardio training. It is inexpensive, adjustable and make your workouts more exciting.

Let me give you some reasons why it is so beneficial.

Develop Your Grip Strength

If you are into working out for some time, you know how important the power of your grips and forearms is, especially if you train with free weights.

Catching and holding a dumbbell or a barbell is easy since there is a convenient place to grab. However, a sandbag has not got that. So, you have to grip it tightly and that leads to grip and lower arm development.

Improve Your Balance and Core Muscles

If you have ever made standing kettlebell exercises, you know they are so powerful to develop your core muscles and with that your posture. You can use the sandbag in the same ways, but because of its shape, it is even more efficient.

Also, if you do movements placing the bag on one of your shoulders, you can even have better core training. For example, if you do squats with it. Just imagine how your obliques, abs and lower back should work to keep your balance.

Efficient Equipment to Boost Common Exercises

It can be used in several ways to add extra resistance to the traditional exercises depending on how you hold the bag.

Do you want to boost your abdominal workouts? Just do the traditional abs exercises such as crunches, sit-ups, etc. with it.

Hold it on one of your shoulders, or on both, overhead, or hug it while you do squats. All these versions will strengthen and tone your legs in different ways.

Do you want to strengthen your shoulders? Do military presses with it, raise it in front of you or on your sides.

And these are just a few examples. There is no limit how many ways you can use it to make your workouts more challenging. It is particularly ideal for boosting your bodyweight workouts.


Sandbag Workouts for Weight Loss & Endurance

Since it is hard to grab and hold, a lot of muscles work together to keep your balance and to perform the motions correctly. The more muscles are engaged, the more calories are burned. Hence, it is perfect for losing weight.

Also, it is an excellent option to develop your endurance. For example, you can hug the bag and run. Or you can do explosive jumps with it. You cannot do these exercises with other free weights.

To sum up, a sandbag is a useful exercise equipment for anyone who wants to build muscles, burn fat, develop endurance and want to do not so traditional yet efficient training. It can be added to any types of workout routine, though.

And do not forget that you can add or remove sand from the better models. Hence, you can increase or decrease the resistance to your fitness level.

Some Example Workouts & Exercises with Sand Bag

If you want proof of how versatile it is, just watch the following video in which you can learn a lot of powerful exercises.


And here is an example 30 minute full body sandbag workout routine that burns fat and develops your endurance and strength. Depending on your level, you may want to increase or decrease the reps and sets.


What is Best Sandbag Training Equipment to Buy

One of the best sandbags for training is the SKLZ that has the most positive reviews and beneficial features. And compared to other products the price is much lower, although it is maybe not enough for pros. See how it works for others here.


  • Strategic handles are placed in various positions on the bag. They help you to grab the bag more comfortably. They are useful if you use it for swinging or lifting.
  • It comes with four 10 lbs weight bags that you can fill with sand. Keep in mind that sand is not included.
  • You can remove these weight bags and you can fit them individually or all of them depending on how intense and hard workout you want to do.
  • The bags feature zipper enclosure and are reinforced with Velcro.
  • Made from sturdy materials for long lasting usage.
  • The price is not bad.


Keep in mind that changing the weight, filling the weight bags with sand, is time-consuming. Hence, do it before you start working out.

A few users find a bit complicated to fit all the four weight bags in the outer bag and that the sand leaks out a little bit.


If you check out the customer reviews here, you will see that they are pretty positive, although a few users complain about the mention problems. So, SKLZ Sandbag may need some improvement, but you can send it back if you are not satisfied with it since it comes with a warranty.

SKLZ Super Sandbag - Heavy Duty Training Weight Bag
361 Reviews
SKLZ Super Sandbag - Heavy Duty Training Weight Bag
  • Maximum weight of 40 lbs
  • Develop power and explosiveness
An Alternative

While SKLZ is the most popular product, there is another model called Ultimate Sandbag, that you may want to check out.

The Ultimate Sandbag Strength Package
128 Reviews
The Ultimate Sandbag Strength Package
  • Comes with (1) Strength Shell measuring 27L x 10W (loadable from 20-80 pounds)
  • Comes with (2) filler bags loadable from 20 to 40 pounds

To Sum Up

It is definitely an exciting equipment to work out with. It is an excellent alternative to kettlebells or dumbbells and has numerous benefits. Plus, it is versatile, portable and inexpensive. Workout with sandbags is something you should try.

If you have any questions or opinion, feel free to share with us below.

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