Though we generally try to use as little equipment as possible in our workouts, from time to time we will use some kind of additional weight to make things a bit harder or to train in a way that you just can't replicate with just bodyweight. Sandbag training is definitely one of those exceptions to our normal body weight training focus. This is one of our first sandbag workouts and I can already say that it will definitely not be the last, though we will definitely continue to create many free workout videos that require nothing but bodyweight.
Here is the sandbag we use in this workout video.
When using a solid weight such as a kettlebell or dumbbell, after just a few times picking it up your body intuitively knows how the weight will move in different situations (for the most part), however when training with a sandbag you have to really think about what you are doing as the weight is constantly changing. What changes is not how heavy the weight is, as that is always constant, but its center of gravity will shift. This happens when the sand moves, pouring from one part of the bag to another. This constantly and dynamically changing equipment can add a new challenge to any traditional exercise by forcing your body to compensate for the flowing sand. Each position you hold the sandbag in has its own unique challenges that is always just a little bit different every time you pick it up.
That is probably why we like sandbag training so much, because no matter how many times you perform an exercise or a routine, every time you pick up your sandbag it will act differently, constantly forcing your body to react to the bag's changing demands. When trying to mix things up as much as possible, who can ask for anything more.
We give this style of training a big "thumbs up" but there are a few things you should keep in mind if you are new to it. Start with a very light bag. Because the weight can be unpredictable that also increases your chances for injury, especially when using a weight at the upper end of your control. Wait until you have developed the reaction time and become familiar with the training style to start upping the weight slowly. Just be careful and be patient.
Total Body Sandbag Workout for Strength
Workout Structure:
Complete all 10 exercises in groups of 2 at a time using an A, B, A, B format. Each set is timed for 40 seconds of activity with 20 seconds of rest and you should complete 2 sets per exercise for each group.
The following is the order of exercises used in this video:
Group One
- Rotational Alternating Reverse Lunge
- Bear Hug Squat
Group Two
- Shouldering (alternating)
- Side Lunge (alternating)
Group Three
- High Pull
- Deadlift
Group Four
- Shoulder to Shoulder Press (alternating)
- Jackknife Toe Touch
Group Five
- Clean and Press
- Shouldered Turkish Get Up (one side per set)
*Our main interest still lies in providing minimal or no equipment workouts. We will always be rotating the types of training that we offer; sandbag training is something that we've been practicing and really enjoying, so it will likely be added to the rotation. If you want to do our sandbag workouts, you can easily make your own at home for just a few dollars, or you can even use dumbbells or kettlebells, with variations in how you set them down and let them rest against your body. We'll make some workouts with with db/kb modifications in the future. You can also use the search function on our website to search for hundreds of workouts that use no equipment at all. We hope you enjoy this workout as much as we do.