T Nation

My Sandbag Routine

I do this sandbag routine 2-3 times per week. What could I possibly add on to mix it up. I do this with a 120 pound sandbag. Inside the bag are 12 constructor clean-up bags with 10 pounds of sand in each one. My fastest time is 14:21. I have a point system that goes along with this workout but for the sake of space I’ll leave it out for now. Pullups, dips, and pushups are done with body weight.

35 second hold - bear hug
Pullups - failure
35 second hold - bear hug
Drag for distance
Close grip pushup - failure
Carry the bag back to starting point - bearhug
Chin ups - failure
35 second hold - bearhug
Pushups - failure
Stepups with bag on shoulder - failure
Shoulder Carry - 30 yards down, switch shoulders then back
Dips - failure
Shoulder Carry - same
Dips - failure
35 second hold - bearhug
Drag for distance
60ish pound throws - take 6 bags out, the only way to move the bag is to throw it back to start
Fast as you can - run back and grab 2 of the 6 bags you took out. Bring all bags back: 6 sprints

How about over the head carries? Shoulder presses, cleans, make a smaller sand bag and try waiters carries.

There is one shoulder press I like to do where I get my sandbag to my right shoulder, press it over head with two hands and then lower it to my left shoulder before reversing the movement. When it gets back to my right shoulder I have completed 1 rep.

Sounds good. I’m also having problems with my bag ripping. I’ve tried to reinforce it with 40lb test line but it seems to rip anyways.

If you like sandbag routines and similar strength/conditioning stuff, check out Ross Enamait’s site:

I have “Full Throttle Conditioning” DVD. Worth every cent. He’s got some sandbag routines.

Another great site is http://www.sandbagexercises.com

It’s amazing what kind of kick ass workouts you can get with sandbags and kettlebells. Plus, you can buy them for under a couple hundred bucks and you have an awesome in-home gym or cardio routine.

IFS Kate,

Cool website. I’m tempted to get a bag myself. They look durable and are at reasonable cost.

Any insight into where I could find sandbag exercises? The websites videos offer some cool ones and I bet so does their DVD but I think that it is grossly overpriced.

[quote]Crusher Jr. wrote:
IFS Kate,

Cool website. I’m tempted to get a bag myself. They look durable and are at reasonable cost.

Any insight into where I could find sandbag exercises? The websites videos offer some cool ones and I bet so does their DVD but I think that it is grossly overpriced. [/quote]

Crusher,

I definitely recommend Josh’s videos. They are WELL WORTH the investment if you are looking for a workout you can do at home or whenever you want that will really kick your ass. This type of training will help you get stronger and leaner at the same time. Sandbag training is great for a good HIIT workout or tabata workout on your “off” day or you can replace a typical “strength” workout with sandbags and kettlebells in place of dumbbells.

For more exercise/workout ideas, check out www.sandbagexercises.com/services.html

Check the site often, as we will be adding 3-4 videos each week.

As a former skeptic to the whole “sandbag/kettlebell craze” myself, I gotta tell you, they are awesome for a good kick in the ass workout that you can do at home or wherever. Well worth the small investment. Add it to your training routine and you will only get stronger and leaner!

Where can I find the bags you used to fill the sand with? I just got a medium size bag from elite fitness, how much weight you reckon I could carry in it?

Hey Steven,

Just caught your question. The inserts can be found on our site http://sandbagexercises.com. We encouraged Elite to carry them, but they didn’t think necessary. Don’t ask me why.

I hope this helps,
Josh Henkin, CSCS
http://sandbagexercises.com

[quote]Joshhenkin wrote:
Hey Steven,

Just caught your question. The inserts can be found on our site http://sandbagexercises.com. We encouraged Elite to carry them, but they didn’t think necessary. Don’t ask me why.

I hope this helps,
Josh Henkin, CSCS
http://sandbagexercises.com
[/quote]

I have to say that the inserts are well worth it. I did a review on the main bag a couple years ago (I’ll search for the link) and Josh tossed in a few of the inserts as well. Those things are great! I can quickly change out the weight so I can do different exercises, I can use them by themselves, etc. Plus, they are very durable. Since I often toss the bag, if I’m including some sprint work with them, I don’t want them to bust open. They haven’t yet and I live in the Southern Arizona desert. If you find a good clear spot, it is usually hard dirt. Or, like my back yard, covered in rocks. Only on occasion do I head to the park and use my sandbag on grass. So far, the main bag has held up VERY well and the inserts still look brand new (the main bag is a bit dirty and the buttons scratched up).

I can’t understand why Elite wouldn’t carry them. Unless they just fill the main bag with sand and leave it at that.