Sandbag Work

     The sandbag is a very versatile training tool. The sand will shift creating a constant weight imbalance. This forces the body to fight and stabilize throughout the entire movement. Here we cover the basic squat variations that can be modified or scaled depending on the needs of the individual.

     Much like the squat, the lunge is very beneficial to building strong and healthy legs. These holds are the basics of the squat ad lunge for sandbag training. The key point to remember are good knee alignment while moving (both forward and backward), keep your back straight, and lower to a comfortable depth.

     Shouldering the sandbag uses every muscle in the body. The sandbag is a dead weight that constantly shifts from side to side. The plus side is that the weight is soft enough to catch in different ways without risk of breaking a bone or bruising the muscles. Here we cover the shouldering technique with a few follow up exercises such as the squat, lunge, and loaded carry.

     Today I wanted to go through a relatively light weight, low impact flow. I have been nursing a rib injury for a couple weeks now and I wanted to test the waters before going heavy. The sandbag is perfect for this because I can safely move throughout this flow with minimal twisting.


     The bear crawls work the core through stabilizing, so it gave me a great pump without fully extending or overly rotating the shoulders from the hips. Also, it a sandbag. So if things go wrong, I can just dump the bag without worrying about my feet.


Sandbag Basic Flow:

Clean and Press

Shouldering to Lunge

Back Squat

Bent Over Row

Rip to Bear Crawl