ENTER SANDBAG
The unique stress that a sandbag’s awkward load places on your body makes it a hyper-effective muscle builder. Make these moves from Gen C PT Rory Allen the basis of any new strength plan
The most cost-effective way to turn any home workout into a strongman event, these are the 10 best sandbag exercises
01 OVER SHOULDER
5 sets of 3 reps per side
Grab the sandbag (A). Stand and hold it in front of your quads. Now, explosively drive through your hips and throw the bag over your shoulder (B). This hip drive will benefit all of your big lifts.
02 OFFSET SQUAT
3 sets of 10 reps each side
Lift the bag up to your quads. Using the drive from your hips, raise it to your shoulder (A). Push your hips back and sink into a squat (B), activating your core. Hold steady, then push up to the top.
03 SANDBAG CARRY
3 sets of 10m each way
Pick up the bag and hug it close. Stand tall with a braced core and a neutral spine (A). Avoid leaning back or wobbling. Take short, solid steps for 10m (B), turn under control and walk all the way back.
04 ROMANIAN DEADLIFT
3 sets of 12 reps
Grip the bag with your arms straight (A). Push your glutes back and lean over, keeping your core braced and your back flat (B). Lower until your hamstrings feel it. Contract your glutes to stand back up.
05 CLEAN AND PRESS
3 sets of 8 reps
For the clean, hold the bag in front of your thighs, then thrust your hips to propel the bag upward (A). Now, the press: dip slightly at the knees, then extend your arms to the sky (B).
06 WALL SIT
3 sets to failure
Stand tall, gripping the bag. Squat until your knees are at 90°, with your back against a wall (A). Rest the bag on your quads and hold – this burns, but it’s a great way to build strength. Stand back up (B).
07 FLOOR PRESS
3 sets of 12 reps
Lying on your back with your knees bent, bring your heels near your glutes and grip the bag (A). Push it away from your chest (B), working your shoulders. Lower under control and then press back up.
08 REVERSE LUNGE
3 sets of 8 reps per side
Stand with the bag in a bear hug (A). Step one leg behind you, dropping your knee; keep your torso upright (B). Alternate legs and stand tall between each rep. This one will light up your glutes and quads.
09 PENDLAY ROW
3 sets of 8 reps
With your back straight, hinge forward to grab the sides of the bag (A). Brace your core and drive your elbows back to lift it to your chest (B). Hold, then lower slowly. Reset for the next rep.
10 HUG SQUAT
3 sets of 10 reps
Hold the bag in a bear hug with your feet just wider than your shoulders (A). Drop into a squat, keeping your chest up and your eyes ahead (B). This will work your core harder than even a barbell front squat.