What is a Sandbag Workout?

Do you want weight lifting to feel more like a day at the beach? Just add sand.

Resistance-based workouts can help boost your muscular endurance, balance, and stamina to the next level, but it doesn’t have to be done beneath a plate-laden barbell. When you swap out the heavy metal for a sandbag, you suddenly have a versatile and easy-to-use training tool offering a full-body workout. (Sand and beaches and bodies and sandbags… it all goes together so perfectly.)

Sandbags are Effective, Adaptable Sculpting Tools

Sandbag training is an efficient body-sculpting form of weight training with a soft bag that you can easily empty or fill with sand (which acts as external resistance) up to 20 pounds of portable equipment to play with, which is easier to travel with or pack than a heavy barbell.

Pack the empty sandbag in your suitcase to use on the beach of your next tropical getaway, or tuck it into your backpack and bike to a nearby park to cross-train.

Comfortable with barbells and dumbbells, but aren’t sure where to start with sandbags? To supersize your results, pick up Beachbody PT Sandbag. “Unlike a dumbbell, a sandbag’s center of gravity shifts as you lift it,” says Tony Horton, explaining that a sandbag’s effectiveness comes from its instability. “As the sand moves inside the bag, your stabilizing muscles have to work overtime to keep you balanced.” 

Try Lifting a Sandbag in Your Next Weight Lifting Routine

 Seated overhead press: Start seated with the sandbag on your lap and grab one handle in each hand. Press the sandbag fevenly overhead. Keep it close to the body on the pull and try not to let your elbows raise above your shoulder height. Hold briefly at the top, and return it to your lap.

 Weighted squat: Stand with feet shoulder-width apart and lift the sandbag on top of your shoulders, a hand in each handle. Slowly bend knees and lower hips into a squat, and hold down for a beat before returning to a standing position. (See photo below.) 

HITT the Sandbag for Strength, Agility and Endurance

Even though you can sub the handbag for dumbbells or barbells in a slew of different sculpting exercises, you may also combine it with several weighted Beachbody programs. You can also place it around your shoulders for hiking or walking workouts, depending on your fitness level. Suddenly, you have all the makings of an easy-to-follow High Intensity Interval Training (HIIT) workout.

After any sandbag session, cool down with stretching and then get set to hit the beach in sandbag style!