Complete Sandbag Workout WalkThrough

Walk-Through Of Sandbag Workout

Before starting this workout I highly recommend a GREAT sandbag unit.  This is the best.

Is working out starting to feel methodical and boring? Want to spice things up and maintain your muscular development?  A sandbag work out is for those of us that want a “real world” style workout as opposed to gym equipment lifts.

The premise behind this workout is to use a bag filled with sand as your resistance (i.e. weight). Remember, the body doesn’t care what resistance is being used. In fact, when lifting real world type objects it makes your body use stabilizer muscles that you may not be used to using.  This will help in your gains and is a fun alternative to traditional workouts at the same time.

This is why many prefer to use the sandbag workout as a way to spice their routine up.

Let’s take a look at how this workout is broken down.

Do The Sandbag Workout On Alternating Days

Each muscle group will be targeted with precision and care during this workout.  Then you’ll rest in between workouts.  Rest is critical!  I always try to be active on rest days i.e. I walk for 45-60 minutes.

  • Day 1: Back And Shoulders
  • Day 2:Rest (45 Minutes Walking)
  • Day 3: Legs/Lower Body & Biceps
  • Day 4: Rest (45 Minutes Walking)
  • Day 5: Chest And Triceps
  • Day 6: Rest (45 Minutes Walking)
  • Day 7: Rest
  • This is how the workout is broken down. You have to continue to go through this cycle every in 7 day periods. Once you become consistent, it will be just as effective as any routine in the local gym ever could be.

Sounds intriguing? Well, what are some of the exercises one can do with a sandbag for each day?

Day 1: Back And Shoulders

Starting with day 1, the goal is to work on the back and shoulders. Each exercise will be listed and explained here.


1) Regular Deadlift/Single Leg Deadlift (3 x 6-8 reps)
2) Bent-Over Rows ( 3 x 6-8 reps)
3) Overhead Shoulder Press (3 – 6-8 reps)
4) Halos (3 X 6-8 reps)
5) Crossover Deadlifts (3 x 8-10 reps)

Regular Deadlift: This movement involves the bag being placed in front of you. Now, reach down and grab it from both sides. Do not bend your back. Lift the bag up to your waist without bending at the back. Bring it all the way back down. For those who are stronger, it is better to do a single leg deadlift. It is the same movement, but one leg will be in the air behind you.

Great Sandbag Deadlift Demo:

Bent-Over Rows: This movement involves bending at the waist at a 45-degree angle. Now, place the bag in front of you. Pick it up and pull it towards your chest and then back down as far as your arms go.

Sandbag Bent over Rows Demo:

Overhead Shoulder Press: This targets the shoulders as seen with the name. The goal is to place the bag on one shoulder. When ready, grab it with both hands and push it straight up as if you are lifting a trophy.

Sandbag Shoulder Press Demo:

Halos: These involve the idea of drawing an imaginary “halo” around your head. Place the weight on your right shoulder. Grab it and press up, but instead of going back to the right shoulder, you will drop the bag on your left. Continue doing this until your reps are complete.

Halo Demo:

Crossover Deadlifts: This is just like a regular deadlift except your legs will be crossed over. The right will go in front of the left creating an “X”. Now, perform your deadlift with a straight back.  Go a little lighter on this one at first.

Sandbag Crossover Deadlift Demo:

Day 3: Legs/Lower Body & Biceps Sandbag Workout

It is now time to target the legs and biceps. This is an excellent wide-ranging workout to target the muscles as needed.


1) Squats/Single Leg Squats (3 x 6-8)
2) Lunges (3 x 10)
3) Stiff-Legged Deadlift (3 x 6-8)
4) Hip Thrusters (3 x 6-8)
5) Horizontal Grip Curls (3 x 6-8)
6) Vertical Grip Curls (3 x 6-8)

Squats: Place the bag on your right/left shoulder. Grab it with one hand (don’t pick it up). Now, without bending your back, start to go down (only bend at knees). Pretend you are trying to sit in a chair with the weight on your shoulder. The Same idea applies to single-leg squats except you will have one leg in the air.

Single Leg Squat Sandbag Demo: (Go slower if you’re new to this one)

Lunges: The goal is to hold the weight on your shoulder (place it there). Now, let one leg come forward and lunge down. Now, step back, and do the same with your other leg.

Sandbag Lunge Demo:

Stiff-Legged Deadlift: This is different to a regular deadlift. You are looking to avoid bending the legs and back. This will target the hamstrings. Go straight down and up without bending.

Stiff-Legged Deadlift With Sandbag Demo:

Hip Thrusts: These are great for the glutes. You will lie down. Place the bag on your hips. Now, thrust up as high as possible without lifting your back off the ground.

Sandbag Hipthrusts Demo:

Grip Curls: This is for the biceps. Grab the sand bag from both sides (horizontally) and bring the weight up without using your legs or back. Just your biceps. For “vertical” grip curls, it is the same movement, but you grab the bag vertically to target your outer bicep.

Grip Curls Demo:

Vertical Grip Bicep Curls Demo:

Day 5: Chest And Triceps Sandbag Workout

Now, it is the last day, and it is time for your “push” day. You will target the muscles by pushing your sandbag.


1) Drag Pushups (3 x 6-8 reps)
2) Single Arm Chest Press (3 x 6-8)
3) Close-Grip Press (3 x 6-8)
4) Sandbag Dips (3 x 6-8)

Drag Pushups: Place the bag to one side (right/left). Now, get into a pushup position. As you go down, you will “drag” or push the bag away. You will go down and then drag the bag to your other side. Repeat for each pushup rep.

Drag Pushup With Sandbag Demo:

Single Arm Chest Press: You will lie down flat. Grab the bag and line it up with your nipples. You will push the bag up without moving your back off the floor. Do both sides.  This exercise is hard so remember to lighten your load here!

Single Arm Chest Press Demo: (I couldn’t find a sandbag version demo but it’s the same concept)

Close-Grip Press: This is similar to the chest press except you will hold the bag vertically to target your triceps. This is just like a bench press but have a closer grip.  This will force your body to stabilize the sandbag.

Sandbag Dips: Find a chair. You will place the bag on your lap and grab onto the chair’s seat. Without letting the bag fall, go up and down with your arms.

This is the sandbag workout for those who are intrigued and want to mix things up. Keep in mind if any part of the workout is too tough, simply lighten the sandbag load.  As you build muscle simply add more to the load overtime.

Remember this sandbag workout can be used anytime you want to spice things up or as an every workout option!  You can find more sandbag workout techniques here (scroll to the very bottom of their page and you’ll see them listed).

This post was written by