6 Effective Exercises for a Weight Bag Workout at Home

6 Effective Exercises for a Weight Bag Workout at Home

Powerful, explosive, and highly varied – sandbag training brings variety and fun to any functional workout. As the original equipment for Strongman competitions, the durable power bag is becoming increasingly popular with gyms and amateur athletes. Sandbag training can be easily performed outdoors or in your own home gym. Sandbag exercises strengthen the entire body and specifically individual muscle groups.

A unique feature of sandbag training is the movable weight, which is contained in the sandbag in the form of metal sand. The sand filling shifts randomly with every movement, creating an imbalance. As a result, the center of gravity must be continuously stabilized and posture maintained. Besides increasing strength and endurance, sandbag training also improves resistance and explosive power.

Exercises with a weight bag of 10 kilos or heavier

Power Clean & Press

Stand with your legs shoulder-width apart and bend your upper body slightly forward with a straight back. Hold the sandbag just above the ground with your arms bent. Raise your upper body and place the sandbag in your elbows at chest height. Keep your legs bent. Hold the position briefly. Move your arms upward in a controlled manner and push the sandbag explosively over your head.

• 3 sets of 10 repetitions
• Target muscles: whole body - especially thighs + shoulders + biceps

Rowing upright

Stand upright with your back straight and your legs shoulder-width apart. Hold the sandbag in the top handle and let it hang loosely with your arms slightly bent. Pull the sandbag vertically up along your upper body. Elbows point outward and stop just below your chin. Then return briefly and smoothly to the starting position.

• 3 sets of 5 repetitions
• Target muscles: shoulder + trapezius muscle + biceps

Bear Hug Squat

Stand in a shoulder-width position.
Grasp the sandbag with both arms and maintain a firm grip on your upper body throughout the entire exercise. Bend your legs and lower your buttocks backward until your thighs are parallel to the floor. Pause briefly in the bottom position before slowly straightening your legs and rising.

• 3 sets of 10 repetitions
• Target muscles: thighs + buttocks + back

Sandbag training with weights up to 10 kilos

Side support

Lie on your left side with your legs extended and rest your left forearm on the floor. Your elbow should be under your shoulder. Your right arm should hold the sandbag tightly against your waist throughout the exercise. Lift your legs off the floor and raise your entire body until it forms a straight line. Hold the position for 5-15 seconds, then slowly lower your body.

• 10 repetitions per side
• Target muscles: waist + shoulders + back

Upper body

Lie on your stomach on the floor. Your legs are straight and your toes are on the floor. Your head should be in line with your spine and looking down. A weight bag should be placed on your upper back and held by your hands. Elbows should point outward. Controlled, lift your head and shoulders, releasing them from the floor. Hold the raised position for 5 seconds and then slowly lower yourself. A fitness mat is essential for this exercise.

• 3 sets of 7 to 10 repetitions
• Target muscles: lower and upper back

Sit-ups with straight legs

Lie on your back and straighten your legs. Extend your arms towards the ceiling, holding the sandbag slightly over your head. With your abs engaged, lift your upper body and bring your arms forward to shoulder height. The sandbag rests on the back of your forearms. Simultaneously, extend your legs straight up. Hold briefly, then slowly lower.

• 15 repetitions
• Target muscles: rectus abdominis + arms