5 Basic Fitness Movements Using Brute Force Sandbags

Fitness sandbags are versatile training tools that are used to build strength and improve overall fitness. The shifting nature of sand provides a unique workout that engages core and stabilizer muscles unlike traditional weight. In spite of its unwieldiness, the sandbag has been proven as a highly useful and effective tool to improve overall strength and conditioning. 

The fitness sandbags are particularly beneficial to athletes who are looking to improve power, strength, and speed for performance in whatever sport they prefer. For beginners, it is important to focus on form and keep things slow at first in order to effectively learn the movements. 

Beginners usually start their fitness regimes with some basic sandbag exercises for about 20 – 30 minutes per session. It is generally advised to start any workout regime with a simple warm-up routine, like jogging or jumping rope for 5-10 minutes. After the warmup, choose a sandbag weight which will feel comfortable enough to lift relatively easily during your fitness sandbag workout.

Here are 5 basic movements any beginner can use to get started with sandbag workouts:

sandbag back squat

Sandbag Back Squat – The sandbag should be placed across the shoulders behind your head while in a standing position. Lower your body to a squatting posture, keeping the chest high and extending hips backwards. Weight should be kept on your heels and knees should not move forward of your toes at any point. Then, drive your hips forward and explode upward, returning to the original position.

Sandbag High Pull – Start with the sandbag on the ground with your body in the deadlift position. Grab the barbell handles and thrust your hips forward while standing up. Meanwhile, leading with the elbows and keeping the sandbag close to your body, pull the sandbag to chest level. Slowly lower the bag back to starting position for one complete rep. 

Sandbag Overhead Press – Here, start with the sandbag resting on your arms at the chest level, and then extend the sandbag above your head.  Your back should be kept rigidly straight and abdominal muscles need to be kept tight during the performance of this exercise. The shoulder muscles should be fully extended to lift the sandbag above your head and the elbows also should be straightened in the process, finishing the rep with elbows next to your ears. Then the sandbag is lowered back to the chest level and the exercise is repeated.

sandbag lunge

Fitness Sandbags Lunge – Start with the sandbag across your shoulders or in the overhead position. Step one leg forward while simultaneously lowering the opposite knee to the ground. Then stand up using the forward leg until you are fully upright. Keep your back straight and chest up and then repeat with the opposite leg. Lunges are an excellent way to isolate the larger leg muscles such as quads, glutes and hamstrings. 

Sandbag Deadlift – Start this exercise with the sandbag on the floor and feet shoulder width, hips back, knees over toes with a straight back and upright chest. With a firm grip on the barbell handles, extend your hips forward, and stand up while keeping your arms straight. When fully upright, your sandbag should hang just below your waist against your quads. Then, in a controlled manner, lower the sandbag to the floor to complete one rep.

The unique 8-handle configuration of Brute Force sandbags allows you to perform over 300 movements with this single piece of equipment. Available in 3 sizes to match any fitness or ability level, our sandbags are the best selling and most used in the industry. If you are newer to fitness, we recommend our Mini sandbag, adjustable up to 30 lbs.