A sandbag is a fantastic tool for outdoor training. It provides a unique form of resistance that challenges stability, grip, and coordination.

In this video, you’ll see 16-year-old Joseph performing sandbag squats and rows, and 61-year-old Jane doing sandbag good mornings:

There’s no shortage of lower-body exercise options with a sandbag—think bear hug squats, Zercher squats, Romanian deadlifts, split squats, lunges, step-ups, and more. And the upper-body possibilities are just as plentiful.

Essentially, whatever you can do with a barbell, you can do with a sandbag—and often with added challenge. If you’ve got one available, give these movements a try and mix up your routine.