I Did a Sandbag Workout Everyday for 30 Days…here’s how it went.

I did not expect it to be so heavy.

I lift 60 lb all the time. But this sandbag weight was something else. The sandbag is unique because the weight is always shifting. Always moving. It’s a different feeling than a kettlebell, barbell, or dumbbell. It requires much more core strength than I anticipated.

Who knew?

I was going to have my work cut out for me. For the next 31 days I would carry my 60 lb sandbag 1 mile per day. I would also do training sessions with it. My workouts consisted of squats, thrusters, lunges, and other exercises.

I wanted to prove you could get a great workout with a single piece of equipment. 

Wow, did I ever!

Over the last few years, I’ve gravitated toward unconventional and home-based training options. The sandbag is an unconventional training tool that has gained in popularity in recent years. Read why more people are  using a bag of sand for their strength training needs below. 

Benefits of Sandbag Training

Sandbag training engages several muscle groups. Bag movements also mimic real-life movements.

Whether you use sand or pebbles, the contents of the bag are always shifting. This means you use your stabilizer muscles during the exercises.

Versatility: Sandbags are great for a wide range of exercises. Squats, lunges, presses, carries, and throws are all excellent options. I found the sandbag is one of the most versatile tools I’ve ever used for full body workouts. 

Grip Strength: The vinyl hand grips combined with the shifting weight of the bag challenge your grip. I can’t believe how much my grip strength improved throughout this challenge! 

Abs and Core: The most surprising part of this challenge was how much work my abs and core received. Every sandbag exercise, especially the mile long walks, were an ab workout. My obliques and lower back also gained strength throughout this challenge. Sandbag work might be a good option for you if you hate sit ups and other ab exercises.

Cardio: Sandbag training offered a unique option for cardio. The exercises demand power, endurance, and strength that left me gasping for air. The mile long walks are not for the faint of heart. Take a sandbag for a walk if you want a cardio challenge. Take it for a run if you think you can handle it.

Portability: Sandbags are portable. I enjoyed tossing the sandbag in the back of the truck and taking it to my the park or the trail. If you like outdoor workouts, sandbags are a great option for added resistance. 

Metal Toughness: There was also a mental toughness component to this challenge that I enjoyed. There is something gritty about tossing around a 60 lb bag that makes you feel tougher. 

You may also be interested in these articles:

I Did a Kettlebell Workout Everyday for 15 Days

I Added Five Minutes to My Run Time Every Day for 30 Days

Who is Sandbag Training Good For?

Sandbag training can compliment any workout program. Garage gym owners will love it because it doesn’t take up much space. You can take your sandbag to the backyard for an awesome outdoor workout.

Athletes: Sandbag training can improve functional strength, stability, and explosive power. All three are essential for athletes in various sports. 

Fitness Enthusiasts: People who enjoy challenging workouts will love the sandbag. 

Military and First Responders: Sandbag training simulates real world physical demands. The bag is a valuable tool for anyone in a military or first responder position.

Functional Fitness: CrossFitters and fans of “functional” movements that translate to everyday life will love the sandbag. 

Adventure Athletes: Outdoor enthusiasts, adventure racers, hikers, and climbers should try sandbag training.  Sandbags can help develop  strength, endurance, and stability required for outdoor activities.

Home Gym Owners: Home gym enthusiasts who ditched their gym membership will love the sandbag. Sandbags are versatile, affordable, and don’t take up much space. 

Busy Professionals: Busy people who need efficient workouts should try sandbag training. Sandbags work well for high-intensity interval training (HIIT) or circuit-style workouts.

Sandbag Exercises

There are a ton of different exercises you can do with the sandbag!

Sandbag Squats

Press the sandbag overhead. Lower it to your upper traps. Place your feet shoulder-width apart. Squat down by pushing your hips back and bending your knees. Then, stand back up, keeping your chest up and core engaged.

Sandbag Clean and Press

Start with the sandbag on the ground. Lift it to shoulder height using a clean motion to the front rack position with the bag at chest height. Then, press it overhead while engaging your core and maintaining a shoulder-width stance. Lower the sandbag back down with control.

Sandbag Lunges

Hold the sandbag on your shoulders or at chest level.  Step forward with one leg into a lunge position. Lower your back knee toward the ground while keeping your torso upright. Then, push back to the starting position and repeat on the other side.

Sandbag Rows

Hold the sandbag by the handles. Feet shoulder-width apart. Hinge at the hips while keeping a flat back. Pull the sandbag towards your rib cage by retracting your shoulder blades. Then, lower it back down with control. Maintain tension in your upper back muscles throughout the movement.

Sandbag Thrusters

Hold the sandbag in the front rack position. Squat down, then drive through your heels to stand up. As you stand up press the sandbag overhead. Lower the sandbag back to the starting position going straight into the next rep.

Sandbag Drag

Attach a rope or handle to the sandbag. Get into a low squat position at the end of the rope with your arms extended. Then, pull the sandbag toward you.

Sandbag Deadlifts

Stand with feet shoulder-width apart. Hinge at the hips while keeping your back flat. Grasp the sandbag handles or sides. Lift it by driving through your heels and extending your hips and knees. Lower the sandbag back down with control. Keep it close to your body throughout the movement. 

Sandbag Shoulder Carries

Lift the sandbag onto one shoulder. Stabilize it by placing your opposite hand under the bag. Walk forward while maintaining an upright posture and engaging your core. Switch shoulders and repeat. 

Sandbag Overhead Lunges

Hold the sandbag overhead with arms extended. Step forward into a lunge position with one leg. Lower your back knee towards the ground, then push back up to the starting position and repeat on the other side. 

Sandbag Front Squats

Hold the sandbag in the front rack position with feet shoulder-width apart. Keep your elbows raised. Squat down by pushing your hips back and bending your knees. Maintain an upright torso position. Push through your heels to return to the starting position.

FAQs

What are some of the drawbacks of sandbag training?

One drawback of sandbag workouts is it’s not easy to adjust to different fitness levels. Unlike barbells, you can’t add or remove weight. So, it’s important to match the sandbag to your fitness level when you fill the interior bag.

Do sandbags actually use sand?

Actually, no. Most people recommend using pea pebbles, rubber bark, or other substances. The issue with using sand is the more you use it the more the sand escapes from the bag. Also, if you live in a place like the Pacific Northwest like I do, the sand is likely to turn to mud.

I use pea pebbles and its worked well for me.

I Did a Sandbag Workout Everyday for 30 Days

Week 1

The first week was tough. I planned on starting my workout with my sandbag mile before going into a full workout. But, after that first mile, I was spent.

There are a lot of different ways to carry the bag that I used in this challenge. This allowed me to work different muscle groups and gave me a break from carrying it on my back like a ruck.

Week 2

The second week started off about the same as the first. The mile was gassing me. I managed to get in a few sandbag workouts though.

Week 3

My body adapted to my daily sandbag challenge. By day 15, I was cruising. I was now finishing my mile in under 24 minutes. The first week it took me almost 35 minutes. My core stability had also improved.

Two to three days per week I was doing my full body sandbag workout routine. Full-body sandbag workouts are a great way to get a workout in your garage, home gym, or even at the park or trail. 

I’m a big fan of portable gym equipment. So equipment like the sandbag or kettlebells are some of my favorites. In case you missed it, I did a 15 day kettlebell workout challenge you can read more about below.

I Did a Kettlebell Workout Everyday for 15 Days

Week 4

By the end of the month, I was ready for this challenge to be over. The most difficult part of this challenge was the monotony. Knowing that sandbag was in the garage waiting for me every day was a grind.

As a strength coach, I enjoy finding new ways to build strength. I also enjoy building work capacity and adding a little extra challenge into the mix. And this was definitely an extra challenge. I wouldn’t recommend building an entire training program around the sandbag. But I do think it is a good supplement to barbell/dumbbell training.

What’s Next?

Fitness challenges are a great way to develop the habit of exercise. Putting your fitness goals out there for others to follow creates accountability. This was a serious challenge for me that made me stronger in the process.

Next month I’ll be doing a challenge that includes more variety. Make sure to follow @OutdoorMuscle on Instagram and YouTube to follow my challenges.

In April, I’ll be trying four outdoor sports: Trail Running, Obstacle Course Racing,  Biking, and Kayaking. I hope I see you there!

Make sure to subscribe to the Outdoor Muscle YouTube Channel for more exercise tutorials and fitness content!