Sandbag Training Program

Affordability and accessibility are just two of the top reasons to start a sandbag workout program.

Using durable Brute Force sandbags as your primary workout tool will help you build body strength at an uncompromising level.

Sandbag workout routines require commitment and time; however, they will complement any other workout routines you have, and you will notice the results fast.

All you need to do is get started!

Full Body Sandbag Workout

Sandbag Workout

Sandbags are ideal for full-body workouts for those who care about how they look as well as their fitness. When training with sandbags, you will target your entire muscle system for building overall strength and endurance. 

Sandbag training complements and improves your barbell, dumbbell, and running training. Sandbag workouts can assist in building muscle as you become the athlete you hope to be. 

Brute force workouts, like these 5 Basic Movements Using Brute Force Sandbags, are a great starting point for anyone interested in giving Sandbag training a try.

These brute force sandbag exercises will help you build power, develop strength and improve your speed. 

Brute Force "Workout of The Day"

This Brute Force Sandbag WOD (SandWOD) is a perfect way to start your day.

It begins with a light stretch and warm-up, which will increase your blood flow and decrease the risk of injury. This is followed by an easy jog and some strength training. Finally, it ends off with a cooldown.

Start with a good stretch: 

  1. Back and leg stretch: Lie flat on your back. Bring your knees to your chest and hug them lightly. Let go with your hands and place them out to your sides flat on the floor. Keeping your knees bent, lower your legs gently over to one side, and rest into the stretch. After 15 seconds, repeat over on the other side.

  2. Body alignment: Stay flat on your back and stretch your hands along the floor above your head while your legs are stretched out straight in the opposite direction. Hold the stretch for 5 seconds and relax for 5 seconds. Repeat a few times before standing up slowly. Breathe out as you hold the stretch and breathe in as you relax.

  3. Knee to chest and lunge:  While standing, bring one knee up to your chest and hug tightly. Then release that leg and take a step forward with it, far enough in front of you so that your other knee can bend and touch the floor. Putting each knee at a 90-degree angle. Stand up again and repeat on the other leg. Do this four times on each leg.

  4. Air squat: Stand with feet shoulder width apart and toes pointing slightly out. Bend your legs till the back of your thighs are parallel with the floor and stand up again to complete the movement. Repeat 20 times.

  5. Sandbag split level push-up: Lay on the floor, tummy down, in a straight line with feet together and hands flat on the Sandbag under your shoulders. Push down towards the floor, lifting your whole body in one movement, then lower yourself down slowly to complete the movement. Repeat 10 times.

Get your heart rate up:

Go for a short jog. Wear your APC Weighted Vest if this is not your first time.

Sandbag strength training with 5 powerful exercises:

Sandbag Lunge


The sandbag can be placed across your shoulders behind your head while standing. Lower your body to a squatting posture, keeping the chest high and extending your hips backward. You should keep your weight on your heels. Your knees should not move forward of your toes at any point. Then, drive your hips forward and explode upward, returning to the original position.


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. 


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.


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 cooldown:

  1. Lay down on your back with legs stretched out and arms on the floor above your head as in the warm-up. Keeping your feet together, give your legs a shake, and feel the tension releasing from your legs, lower body, back, and neck.
  2. Re-do the stretches from your warm-up.
  3. Lay down on your mat with your feet up on a box/bench and knees at a 90-degree angle. Focus on your breathing for 5 minutes.

Stick To It

When following regular sandbag training workouts, you will soon see results.

Look online for a sandbag workout chart to post on your wall near your workout area to help guide your posture during the movements.

You can peruse through different Sandbag options, Weighted Vests, Training Plans, and other amazing gear, here on the Brute Force Training website

Be sure to also visit the Brute Force YouTube channel where you can view excellent sandbag exercise guidance, SandWODs, and more Brute Force sandbag training plans and routines.