Sandbag Workouts: What Are They and Should You Do Them?

Many gyms have sandbags as an option for resistance and endurance training, but they often go underutilized by gym-goers who are unsure how to use sandbags or what to use them for.

With a little understanding, gym-goers with various goals can benefit from sandbag training. 

The 15 best exercises to include in your sandbag workout are:

1. Sandbag squat
2. Sandbag bear hug carry
3. Sandbag shoulder carry
4. Sandbag farmer’s carry
5. Sandbag shouldering
6. Sandbag clean
7. Sandbag swing
8. Sandbag lunge
9. Sandbag throw
10. Sandbag overhead press
11. Sandbag log press
12. Sandbag drag
13. Sandbag hip thrust
14. Sandbag good morning
15. Sandbag bent-over row

In this article, I’ll discuss what a sandbag is, the different types of sandbags, and the benefits of sandbag workouts. I’ll also show you how to perform sandbag exercises and provide sample sandbag workout routines.

What Is a Sandbag?

A sandbag (sometimes called a core bag or weighted bag) is simply a different way to put something heavy in your arms or hands while you exercise than other forms of load like dumbbells, barbells, kettlebells, or machines.

Sandbags come in different shapes, sizes, and weights, but whatever they look like, they are simply designed to give lifters a heavy bag to hold or carry during an exercise. Bags will be designed differently to address specific uses, like being held in one hand, rested over your shoulder, thrown in the air, or hugged in your arms.

Different Types of Sandbags

Depending on what you want to use them for, there are different styles of sandbags to accommodate those goals and that style of training. 

Sandbags with handles enable the lifter to grip the sandbag more easily, similar to how you would a dumbbell or kettlebell. But in this case, you’d hold durable fabric straps in your hands. These bags can be the size of basketballs and weigh 20-40 lbs when filled, or they can be the size of a duffle bag and weigh 400 lbs when filled. 

Using these bags, you could easily perform the same exercises you do with dumbbells and kettlebells, like sandbag swings, overhead presses, squats, and rows. 

Larger duffle bag-sized sandbags (with or without handles) could be used for things like bear hug carries, shoulder carries, presses, deadlifts, and D-ball cleans. 

Some sandbags, like Strongman bags, are specific to actual events or a specific sport. Although they can still be used in various ways, they are designed for a specific event or style of training in the Strongman sport. 

7 Benefits of Sandbag Training

So big deal, why is the sandbag so special? Well, I can think of 7 key benefits to training with sandbags that may make you want to consider incorporating sandbag work into your training program: 

1. Sandbags can be used anywhere
2. Sandbags are quiet
3. Sandbags are easily stored
4. Sandbags are affordable
5. Sandbags can add variety to your routine
6. Sandbags can improve grip strength
7. Sandbags are great for GPP

Sandbags Can Be Used Anywhere

You don’t need an actual gym or specific place to do sandbag workouts, making them incredibly diverse!

Do you like working out at the beach? Fill a sandbag and get some work done! Do you want to work out at home but don’t have a barbell or squat rack? Use a sandbag. 

Want to get some sun in the park down the street? Take your sandbag with you and get a workout in! 

Is it too snowy and cold outside for a run? Grab your sandbag and get some movement done in your house or apartment. 

Once you have your sandbag, there are really no limitations on where you can get your workout done!

Sandbags Are Quiet

We’ve all been in loud gyms with banging plates and machines, blaring music, and people shouting at each other over the noise. Some of us love that vibe, while others don’t. 

Sandbags don’t make much noise, no matter how you use them. You can enjoy training without drawing undue attention to yourself with extra noise. 

Sandbags Are Easily Stored

Unless you’re trying to put a 400 lb sandbag on the top shelf of your garage or gym, it’s pretty easy to store sandbags and access them when needed. 

With the range of exercises you can do with them, sandbags are a great addition to any gym or home gym since you can store them and get them out of the way easily when you’re not using them.

Sandbags Are Affordable

Here’s a spoiler for you: most sandbags don’t come filled. You’re buying a durable canvas bag that you can fill with sand or other materials yourself. 

That means a sandbag is not a complicated, expensive piece of equipment! One extra trip to a home improvement store for some $10 bags of sand on top of the cost of the sandbag is all it takes to have some very effective resistance training equipment right at your fingertips.

For tips on how to fill your sandbag, check out these sandbag filler ideas. 

Sandbags Can Add Variety to Your Routine

New equipment is a great way to change things up. This can be beneficial mentally because it keeps you excited and engaged about the training you regularly do. It’s also good physically because you alter how you move the load compared to what you’re accustomed to with other equipment. 

Whether you switch to a full core bag workout for a while in an extreme shift or just add some sandbag exercises here and there to your weekly routine, it’s a great way to keep things interesting and exciting. 

Sandbags Can Improve Grip Strength

Especially when using sandbags for farmer's carries or other carrying exercises, these can be a fantastic way to improve forearm and grip strength. 

Whether you simply want a better grip or you want to improve your deadlift grip to increase your max deadlift, sandbags are a great way to get there. 

Sandbags Are Great for GPP

GPP means general physical preparedness or physical fitness without being tied to technical movements or sports. 

I’ve written about GPP before. Sandbags are a great inclusion in a GPP program because weighted bag exercises don’t require a lot of technical abilities, with a few exceptions, like the Strongman sandbag toss. 

GPP is great for helping new and developed lifters build strength and endurance without worrying about specific techniques too much. It allows you to turn your brain off and get strong, and the sandbag enables that flexibility. 

We have a full resource on the benefits of sandbag training if you’re still not convinced that you should do sandbag workouts.

15 Best Exercises for a Sandbag Workout

So now that you are all excited to start doing some sandbag work let’s talk about the 15 best weight bag exercises I recommend to get the most out of your sandbag work!

Whether you do an entirely dedicated weighted bag workout or just include one or two movements from this list, these are all fantastic inclusions in your training. 

1. Sandbag Squat

New equipment doesn’t mean we have to reinvent the movement. For example, you can use a sandbag as your weight to perform squats! 

Depending on your sandbag style and preferences, you can use this hack to perform just about any squat variation. Back squats, front squats, and goblet squats are all possible by changing how you hold the bag!

How To

1. Hold a sandbag in your preferred grip (on your back, under your chin, bear hug the bag, a sandbag in each hand, etc.).

2. Place your feet shoulder-width apart.

3. Bend at the knees and hip until your hip crease dips past the top of your knees.

4. Stand back up.

5. Repeat for reps.

Pro Tip

Adjust for the bag, but don’t change your form and technique more than you have to! For example, if you’re doing a back squat, focus on the same torso position and mental cues you use when you do it with a barbell. 

The same goes for front squats, hugging the bag, or any other variation – focus on good, fundamental movements, and don’t let the bag change that. 

2. Sandbag Bear Hug Carry

A popular use of the sandbag is for weighted carries, where you simply hold the bag and walk for a set distance or time. I’ll cover a few variations, but the bear hug carry is a staple of sandbag exercises for improving endurance, grip, and core strength. 

How To

1. Bear hug a sandbag with your arms wrapped around it firmly.

2. Walk with a good, upright posture for a set distance (usually 50+ feet).

3. Repeat for laps.

Pro Tip

While many sandbags will have handles, be deliberate about how you hold these. Handles will certainly make it easier to hold, but you limit the benefits if you rely on the handles in a bear hug carry. 

Treat the bag like there are no handles and rely on your arm, pec, and back strength to squeeze the bag for the whole carry to get the benefits you won’t get using handles. 

There’s nothing wrong with using handles. Just be aware of what you want to accomplish and grip the bag accordingly. 

3. Sandbag Shoulder Carry

If grip training isn’t part of the focus, throwing the bag over your shoulder for a carry is a great way to build endurance, core strength, posture, and stability. 

How To

1. Throw a sandbag over one shoulder.

2. Maintain core tension and stability as you walk.

3. Walk for a set distance or time (usually 50+ feet).

4. Repeat for laps.

Pro Tip

While we all have a preferred side of our body, either due to preference or natural dexterity, be sure to alternate shoulders every lap or two so you get balanced, equal attention to both sides of your body. 

4. Sandbag Farmer’s Carry

If you have sandbags with handles that you can carry in each hand, you can use them for farmer’s carries.

These are great forms of carry exercises that are heavily focused on grip strength. You will almost always run out of grip strength before endurance or other muscular fatigue when training farmer’s carries. 

How To

1. Grip sandbags by the handles in each hand.

2. Stand up with a sandbag on each side of you.

3. Walk for a set time or distance (usually 50+ feet).

4. Repeat for laps.

Pro Tip

If you’re struggling with the grip strength to get your laps done, give yourself some slack and adjust. 

You can do things like selecting lighter sandbags or shortening the target time or distance to make sure you can complete each lap before your grip gives out. 

Alternatively, there’s nothing wrong with performing laps UNTIL your grip fails, pushing yourself to cover as much ground as possible before your hands just can’t hang on anymore. 

5. Sandbag Shouldering

Carrying a sandbag is great, but just picking it up off the ground and getting it on your shoulder is a great exercise.

You can either shoulder it and hold it there to end the rep or throw it over your shoulder behind you for each rep. Both are great options. 

How To

1. Stand over a sandbag between your feet.

2. Bend your knees and squat down to grip the bag on each side.

3. Lifting with your legs, pull the sandbag up into your lap as you sit in an invisible chair position.

4. Move your hands to bear hug the sandbag while it rests briefly on your lap.

5. In one movement, stand up and heave the sandbag up to your preferred shoulder.

6. If throwing, toss the sandbag so that it clears your shoulder and falls behind you.

7. Return the bag to the floor and repeat for reps.

Pro Tip

Don’t hesitate to take an extra moment to gather yourself while you rest the sandbag on your lap. Once you complete the first step and pull the bag off the floor up to your lap, it’s okay to pause to set your grip, take an extra breath, and prep for the final heave up and over your shoulder. 

Neither beginners getting familiar with the movement nor advanced lifters using very heavy sandbags need to rush this transition. 

6. Sandbag Clean

Many lifters may be intimidated by the idea of using a barbell to do cleans. Swapping the barbell for sandbag lifts (like the sandbag clean) offers an easier version to familiarize yourself with the movement without worrying about bruising your collar bones. 

How To

1. Stand over a sandbag with your feet shoulder-width apart.

2. Like setting up for a deadlift, bend forward at the hip to grip the sides or outside handles of a sandbag.

3. Pull the handles up toward you in one explosive movement as you extend your knees and bring your hips forward to stand erect.

4. Roll the bag up your body until it’s at chest/shoulder height.

5. Return the bag to the floor.

6. Repeat for reps.

Pro Tip

You’ll definitely want to use an elongated, duffle-style sandbag for these. If you are limited in the style or type of sandbag you have access to, you may want to try other variations if you don’t have a duffel bag-style sandbag. 

Being able to grip two separate handles like you would a deadlift is important to get this lift right. 

7. Sandbag Swing

We’ve all seen kettlebell swings, but there’s nothing special about the equipment. We can get the same benefits from a similarly-sized sandbag, swinging it like a pendulum between our legs. 

How To

1. Stand with feet wider than shoulder-width apart. Hold a sandbag by a single handle in front of your hips with both hands, keeping your arms straight.

2. Bend your knees, keep your back flat as you hinge at your hips, and swing the sandbag back through your legs. 

3. As you swing the sandbag forward, thrust your hips forward and engage your glutes and core as you stand up straight. Your knees should be locked and straight as the sandbag reaches the top of the swing in front of you.

4. Allow the sandbag to swing back down through your legs.

5. Repeat for reps.

Pro Tip

Take the time to get your technique right, especially in your glute/lower back engagement. While these swings may look like something you can mindlessly do, getting the glutes and lower back working to thrust the sandbag forward in that half of the motion is important. 

Watch yourself on video, have a friend give you visual feedback on your form, and keep improving to improve it over time. 

Good technique is key to making these swings something more than just getting your heart rate up and building muscle and coordination. 

8. Sandag Lunge

Hold a sandbag any way you prefer – on your back, over a shoulder, under your chin, or in your hands – and perform lunges to freshen things up and make more use of your new favorite piece of gym equipment!

How To

1. Hold a sandbag in your preferred position (on your back, shoulder, in your hands, or under your chin against your chest).

2. Perform a lunge by stepping forward or backward with one leg.

3. Dip down until your back knee touches the ground.

4. Stand back up until your front knee is fully flexed.

5. Repeat for reps.

Pro Tip

With lunges, we think a lot about our back leg and what it’s doing, like our knee touching the ground. I like to think about my front leg since that’s the one getting more emphasis in each rep. However, you hold your sandbag and focus on driving the motion with your front leg/quad. Push that foot firmly into the floor, drive up with that front leg, and let your back leg follow. 

Your back knee will touch the floor as a cue to stand back up, but your mind should be on your front leg. 

9. Sandbag Throw

Throws are a sandbag exercise that is a specific strongman movement. These are probably the hardest to perform since most of us don’t train in a gym or a space where we can throw a sandbag backward over a 20-foot upright for a single rep. 

However, if you do have that opportunity, these are the coolest sandbag exercises you can do, in my opinion. 

How To

1. Stand with your feet just outside a bag on the floor.

2. Grip a single handle with both hands.

3. Build momentum by swinging the bag and “pushing” it back between your legs.

4. Your knees and hips should be bent, your torso pitched forward as you push the bag behind you.

5. As the bag switches directions to move forward again, pull it forward as hard as you can as it passes your legs.

6. As the bag passes your legs in front of you, extend your body into an erect position to accelerate the pull and the motion of the bag.

7. Row the bag up along your body like an upright row or clean, so the bag is set on a very vertical trajectory.

8. Throw the bag slightly over your head to create a steep parabola over the upright you aim to clear. 

9. Extend your arms over your head with your chest extended in front of you as you follow through after releasing the bag.

10. Repeat for reps. 

Pro Tip

This is a technical throw. You should get guidance from someone who has done it before to learn the cues and techniques to do this well. 

Anytime you throw a 20+ lb bag into the air as hard as possible, it’s best to have assistance, rely on experienced pros, and ensure you’re doing it safely and accurately before attempting. 

Also, it should go without saying, but make sure everyone around you knows what you’re about to do. 

10. Sandbag Overhead Press

Whether you have a duffle-style or single-hand sandbag, you can overhead press it just like you would a barbell, dumbbells, or kettlebells in each hand.

How To

1. Grip a sandbag by the handles in each hand (or one hand if doing the movement unilaterally). 

2. Brace your core and lift the bag so it’s in your hands at shoulder height like you would be prepping for an overhead press with a barbell or dumbbells.

3. Press the sandbag overhead until your arms are fully extended.

4. Return to the shoulder height position.

5. Repeat for reps.

Pro Tip

If you’re using a duffle or wide bag and pressing it like a barbell, remember to push the bag up and behind you. To keep balanced, you need the bag to end up directly over your shoulders. The only way to do this is to push your head “through” the hole created by your upright arms and the bag overhead. 

If you lean back to be able to see the bag overhead, the bag is still slightly in front of you and not in an optimal position for balance. 

As the bag ascends above your head, remind yourself to push your head “through” the hole and push the bag slightly back so it ends up directly over your shoulders at the end of the press. 

11. Sandbag Log Clean and Press

Treat a duffle-style sandbag like a strongman log by cleaning and pressing it overhead in a single exercise!

You’ve seen strongmen cleaning and pressing logs. Well, you can do the same thing with a sandbag and get similar benefits. 

How To

1. Step up to a double-handled, long sandbag at your toes.

2. Grip the handles at each end of the sandbag by bending forward as you would prep for a deadlift.

3. Using your legs, pull the bag off the floor and up on your lap as you sit in an “invisible chair” position.

4. Stand up and roll the sandbag up your chest to complete the clean, resting the sandbag in your hands just under your chin. 

5. Press the sandbag over your head like you would in an overhead press. 

6. Return the bag to the ground.

7. Repeat for reps.

Pro Tip

Remember, there’s a difference between a strict and a push press. Either is valid and fine, but be aware of which one you are doing when you start. 

A strict press relies only on your pressing muscles to move the sandbag overhead, while a push press allows you to bend your knees and create momentum before your pressing muscles engage to extend your arms overhead. 

Define which one you are doing before you start so you can hold yourself accountable in your form and technique and get the benefits of each. 

12. Sandbag Drag

You may not have access to a sled for pushing and pulling in your gym, so you can get creative with a sandbag to do the trick!

Sure, it won’t have slick runners to reduce resistance on the turf or floor like a sled, but you also won’t be able to load a bag as heavy as most sleds. Adding friction will create greater resistance, so you won’t need a significantly heavier bag. 

These drags, like sled pulls, are great for quad and lower back development for lifters at any level. 

How To

1. Grip a bag by one handle on the floor in front of you.

2. Walking backward, keep your spine straight and crouch as low as you need to. Grip the sandbag while letting it drag on the floor. 

3. Drag the bag for a set time or distance (usually 50+ feet).

4. Repeat for reps.

Pro Tip

If your sandbag is small and it’s unreasonable for you to maintain a bent-over position low enough to keep the bag dragging on the ground, use straps like a TRX strap or a rope to add distance between you and the bag. 

You can also use things like harnesses or specialized equipment to secure the straps to you and drag the bag behind you on the ground, similar to athletes running with a parachute behind them for drag. 

13. Sandbag Hip Thrust

One of the biggest complaints I have with hip thrusts is the discomfort of the barbell or dumbbell sitting on my hips, and I know I’m not alone.

Yeah, you can use a hip thrust pad or rolled-up yoga mat. But if you use a sandbag, you’ve got a nice heavy weight without the hard, uncomfortable steel digging into your bones. 

How To

1. Place your shoulders on a bench or elevated surface, so they are secure. 

2. Place your feet in front of you to hold a plank position between your back/shoulders, resting on a bench, and your feet planted on the ground with your knees bent at 90 degrees.

3. Place a sandbag in your lap.

4. Lower your hips until your butt touches the floor.

5. Thrust your hips back up to a flat position.

6. Repeat for reps.

Pro Tip

I always like to incorporate a slight pause at the top of the rep to really squeeze my glutes and ensure I’ve reached the top. 

The thing that stops me is usually the discomfort of the barbell, so I have no excuse for doing that with a comfortable sandbag on my hips! 

Let yourself get more time under tension and grow the glutes by squeezing them hard at the top for a split second before doing the next rep. 

14. Sandbag Good Morning

Similar to the discomfort I get from a barbell in hip thrusts, good mornings can be uncomfortable on the back of my shoulders for the same reason.

With a sandbag, you can throw the weight over your shoulders, secure it in place with your hands, and just focus on a good hip hinge without worrying about the pain of a barbell on your spine. 

How To

1. Shoulder a sandbag, so it rests on your back like a barbell for a squat.

2. Place your feet shoulder-width apart.

3. Bending at the hip with knees slightly bent, push your hips backward and bend forward until your chest is parallel to the floor.

4. Pull your hips forward again and drive your shoulders up and back to return to an erect position. 

5. Repeat for reps.

Pro Tip

Remember, in order to stay balanced and avoid falling forward, we aren’t simply bending our torso forward and leaving our legs in place. We have to push our hips backward as we bend forward. 

You can perform this movement by thinking entirely about pushing your hips backward and then forward to stand back up and letting your upper body follow. Let the movement originate in your hips, and you’ll have a much more stable good morning no matter what equipment you use for load. 

15. Sandbag Bent-Over Row

With a double-handed or single-handed bag, you can row it just like you would a barbell or a dumbbell. 

Assuming you’re gripping handles at the top of the bag, you get the same range of motion and benefits as barbell or dumbbell rows! 

How To

1. Place your feet shoulder-width apart.

2. Bend forward with your knees slightly bent and chest nearly parallel to the floor.

3. Grip a sandbag in one or two hands, whichever you prefer.

4. Row the sandbag to your torso. If one-handed, bring the sandbag to the side of the same-side hip. If double-handed, row it up to the bottom of your chest.

5. Return the sandbag down with elbows fully extended.

6. Repeat for reps.

Pro Tip

LIke with any row, you’ll get the most out of it by making sure your back is doing most of the work. 

Avoid heaving, jerking, and twisting movements to try to get momentum in the sandbag. The more momentum you build, the less work your back does, and the less benefit you’ll get from the exercise. 

Sandbag Recommendations

If you’re in the market for a sandbag for your gym or home gym, I’ve got three great recommendations for you to help your shopping process:

1. Rep Fitness Sandbag – Best Value for Money

We’ve fully tested and reviewed the Rep Fitness sandbag, and it stands up as the best value for your money. It’s durable, has a reasonable price, and avoids many of the shortcuts cheaper bags bring by including filler bags. This way, sand doesn’t leak and make a mess while you use it. 

2. Rogue Fitness Sandbag – Best Overall

We’ve similarly tested and reviewed the Rogue sandbag as well. Rogue’s reputation in the market holds up to the test, making this the best sandbag option we’ve found. It’s durable, affordably priced, made of world-class materials, and comes in a good variety of sizes to choose from or create a set out of. 

3. Bells of Steel Mighty Sandbags – Best Bundle

If you’re interested in getting a set of sandbags without breaking the bank, I love the options from Bells of Steel. They include options from 50-400 lbs, the ability to create your own set, or simply grab the recommended beginner, advanced, or complete sets all in one purchase. 

They’re durably built and include three levels of leak prevention to keep sand from making a mess of your space. 

Sample Sandbag Workout Routines

You can now take all the information on types of sandbags and the best sandbag exercises and start putting together a workout routine. 

You can do this in various ways. You'll most commonly add sandbag work to your existing routine with one or two exercises you can regularly do. But you may also want to exclusively do core bag workouts, either for a change of pace or because you’re limited to only having a sandbag to work with. 

I’ll share two routines below – one focused on strength training in a full-body workout and the other as a circuit/HIIT workout that also trains your full body. In both of these examples, I’ll exclusively include sandbag exercises. 

Either workout option can be a great weighted sandbag workout at home or a sandbag workout routine to do in the gym. 

Full-Body Strength Workout

• Sandbag log press – 5 sets of 8 reps
• Bent-Over sandbag row – 4 sets of 10 reps
• Sandbag bear hug squat – 4 sets of 10 reps
• Sandbag thrusters – 3 sets of 10 reps
• Sandbag bear hug carry – 4 sets of 2 laps (50-75 feet)

Full-Body Circuit/HIIT Workout

• Sandbag swings – 25 reps
• Sandbag single-hand overhead press – 10 reps per hand
• Sandbag cleans – 15 reps
• Sandbag farmer’s carry – 3 laps (75 feet)
• Repeat the circuit 3-5 times

Frequently Asked Questions

Are Sandbag Workouts Effective?

Sandbag workouts can be just as effective as exercises with other forms of load (barbells, dumbbells, kettlebells) when done properly. Whether you use sandbags for the entire workout or as an element of a more diversified workout, you can build strength, muscle, and endurance with weight-bag training. 

Can You Build Muscle With a Sandbag?

Yes, when selecting the proper weight, training for time under tension, and eating in a caloric surplus, sandbags can be used to build muscle. 

How Much Weight Should I Use for Sandbag Training?

Lifters should use sandbag loads that allow them to perform several reps with good form over the course of several sets, usually 5-15 reps for 3-5 total sets. New lifters unfamiliar with sandbags should start light and work up until they find a weight that is comfortable but challenging. 

How Often Should You Do Sandbag Workouts?

You can do sandbag workouts as often as you like. There’s nothing specific to the selection of equipment, like a sandbag, that limits your frequency. Generally, lifters can lift daily, assuming they target different muscle groups or movement patterns on alternating days, whether or not they’re doing weight bag workouts. 

Are Sandbags Better Than Weights?

Sandbags are simply a different way to add load to a physical movement. While dumbbells and iron weights are more compact, sandbags can be softer, quieter, and more convenient to move than barbells and dumbbells. That said, both are effective and unique ways to load a movement and should be used with one another.

About The Author

Adam Gardner is a proud resident of Utah, where he lives with his wife and two kids. He has been competing in powerlifting since 2016 in both the USPA and the APF. For the past three years, he and his wife, Merrili, have coached beginning lifters to learn the fundamentals of powerlifting and compete in their first powerlifting competitions.