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.
The Ultimate Forearm Blueprint: Wrist Curls, Wrist Rollers & Grip Strength
Most lifters train their forearms as an afterthought. This complete guide covers wrist curls, reverse wrist curls, wrist rollers, radial and ulnar deviation, pronation, supination, The Formulator, and a 10-phase plan for building stronger wrists, bigger forearms, and a better grip.
The Ultimate Pull-Up Blueprint
Pull-ups are the deadlift of the upper body—but most lifters never program them with the same attention they give their major lifts. Learn how to master proper technique, progress from zero reps to weighted pull-ups, periodize your grip, protect your joints and use Swissies-SP handles to expand your training options.
Periodization vs. Programming: Are Researchers Testing the Right Thing?
Discover why many resistance training studies may not actually be testing periodization. Learn the difference between programming and periodization.
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