I started using sandbags in my training pretty regularly a few months ago.  I don’t know if it will ever replace the barbell as my favorite training tool but it’s quickly becoming a close second.  Sandbag training is nearly limitless.  You can do just about everything you do with a barbell.  Below is a list of my top 5 sandbag exercises.

1. Clean and Catch - Stand over the bag and rip it off the floor.  Can you say explosive?

2. Clean and Squat – Again, stand over the bag, rip it off the floor, catch it in a front squat position and drop your ass!  Remember to keep your elbow high, push you hips back, and drive through your heels.

3.  Shouldered Squat – This one requires a ton of core stability and control.  Clean the bag to your shoulder, keep those abs tight and chest up and squat!

4. Clean and Press - This one is much more difficult than it seem as you really have to rip the bag off the floor to get your hands in the right position to press the bag.  How hard can it be right?  Well, try pressing a 75lb. sandbag over your head and then press a 75lb barbell and tell me which one kicks your rear end more!

5.  Shouldering - This one is an awesome conditioning exercise.  Stradle the bag and get your hands underneath it.  Rip it off the floor and take it straight to one shoulder.  Take the bag back to the floor and repeat to the opposite shoulder.  Rock 10 totals reps and your lungs will be screaming!

Check out this video from my homeboy Zach Even-Esh.  In this clip, he demonstrate some of my favorite sandbag exercises as well as a few I did not mention.

Sandbag Training

Check out the Underground Strength System and you’ll have a full blown encyclopedia of Sandbag Strength Training Exercises at your disposal!

If you want 24/7 access to Zach’s wealth of training knowledge go here right now and see what you’re missing!

Now get out there make your own sandbag and put it to good use!