No Time to Exercise? Well, Just Sandbag it!, By: Dave DePew

 

The one thing I hear the most from people is just how little time they have to exercise.  How we spend our time is just a reflection of where our priorities are. If there is the will you will always find the way. The desire has to just be for what the workout provides you rather than hoping to just get excited about the workout it’s self.

 

During my 5 years in the military I spent just about everyday doing some sort of workout. I learned that if you didn’t have access to the gym or time to go to the gym you simply got to be creative. I think everyone in the military is taught to improvise, adapt and to over come.

 

I do know I got very tired of doing hundreds of push-ups. It wasn’t long before I found ways to spice things up. Instead of just regular boring push-ups I would mix push-ups with other exercises.

 

I would do push-ups on dumbbells so that I could add exercises between push-ups like rows, kickbacks, concentration curls, and front raises all from a push-up position. Fun stuff and the other exercise made the push-ups much more difficult.

 

I used to bring my dumbbells back and forth from home and work using my sea bag and one day I wanted to run with my pack and needed some weight so I took the weights from my sea bag to add to my pack. After running a couple of miles I realized just how painful the weights had become as they slapped against my back. Perhaps I should have just sucked up, but I felt I could find an easier way to add weight.

 

I was discussing the workout with someone from my department about how painful the weights where against my back and they mentioned I should fill my bag with sand. I’m not sure why I didn’t think of it before. The funny thing is that I was running on the beach most of the time.

 

Well, for whatever reason it hadn’t occurred to me. The next day I went out for a run with my pack and nothing more than an empty trash bag inside.

 

When I got to the beach I lined the inside of the pack with the empty sandbag and began to fill it with handfuls of sand. After a few minutes of filling the bag it was time to test it out.

 

It wasn’t long before I realized that the amount of sand I decided to use was going to be a great opportunity to develop an appreciation for using sand. What I’m telling you it that is was heavy! I never bothered to weigh the pack, but I would guess that it was close to 80 or 90 pounds. I was way too stubborn to let any of the sand out. To stubborn and perhaps not so bright. Never the less the pack was much more comfortable against my back using sand. Mission accomplished!

 

I didn’t know it at the time, but that pack and several other military issue bags would become a great way for me to get a quick workout.

 

Over the years I have used a variety of things to create workouts, but sandbags are perhaps the most versatile.

 

You can run with sandbags, do some great cone drills with sandbags, and you can lift them.

 

I have put together a great total body workout using a military bag full of sand.

 

The Sandbag Workout 

 

The following workout is used with sand or gavel filed military tool bag. The exercises below are for 2 - 3 consecutive circuits. Each exercise doesn’t require a specific amount of reps, but if you want to shoot for a number go for 20 – 30 reps on each exercise. Take little to no rest at all. The point it to keep this workout intense! 

 

This is a great over-all body workout that will help you to lean up, increase stamina, and is just fun!

Sandbag Dead Lifts 

 

Instructions 

 

Preparation: 

 

1.      Start by standing in a shoulder width stance with feet flat inline with bag.

 

2.      Flex the knee and hip bend and lowering to the ground with the lower back straight.

 

3.      Next grasp the bag firmly on each side of the bag slightly wider than shoulder width.

 

Execution: 

 

1.      With knees flexed, lift the bag into a standing position maintaining as flat a back as possible, extending the hips and knees with the feet flat on the ground.

 

2.      Pull shoulders back slightly if rounded.

 

3.      Repeat for the desired repetitions.

 

Exercise Classification

 

Utility: Basic

Mechanics Type: Compound

Force: Pull

 

Muscles

Target Muscle Worked: Hamstrings

Other Muscles Worked

 

• Synergists: Quadriceps, Gluteus Maximus, Erector Spinae, Adductor Magnus

   

• Dynamic Stabilizers: Trapezius, Rhomboids, Latissimus Dorsi, Levator Scapulae,

   

• Antagonist Stabilizers: Rectus Abdominis, Obliques

   

Other Comments: 

 

Begin with very light weight and add additional weight gradually to allow adequate progression.

 

The deadlift is King! You can go heavy or light, but when you deadlift you work it all!

 

On this exercise some times I drop the bag at the top each time. Other times I like to bring the bag down fast, almost as if I’m pressing the bag into the ground.

 

Sandbag Squats

 

Instructions 

 

Preparation: 

 

1.      Start by cradling the bag in your arms against your upper chest.

 

2.      Next stand in a shoulder width stance with feet flat on the ground.

 

Execution: 

 

1.      Start to descend by flexing the knee and hip or bend and lower towards the ground with the lower back straight and the head up.

 

2.      Descend until knees and hips are fully bent.

 

3.      Return by extending the knees and hips until the legs are straight.

 

4.      Repeat for the desired repetitions.

 

Exercise Classification

 

Utility: Basic

Mechanics Type: Compound

Force: Push

 

Muscles

Target Muscle Worked: Quadriceps

Other Muscles Worked

 

• Synergists: Gluteus Maximus, Adductor Magnus, Soleus

   

• Dynamic Stabilizers: Hamstrings, Gastrocnemius

   

• General Stabilizers: Rhomboids, Latissimus Dorsi, Levator Scapulae, Trapezius, Biceps Brachii

   

• Antagonist Stabilizers: Erector Spinae, Rectus Abdominis, Obliques

   

Other Comments: 

 

As you can see the sandbag is held in the rack position. This places considerable effort on the upper body to keep from falling forward. Begin with very light weight and add additional weight gradually to allow adequate progression. Always keep the head forward, lower back straight and the feet flat on the ground with an equal distribution of weight from the heel to the ball of the foot. If the heal is coming up it is likely a result of poor flexibility in the hamstrings, ankle or lower back. Flexibility is critical in the squat. A full range of motion should only be performed with minimal load at first to insure proper form.

 

Sandbag Stiff Leg Dead Lifts 

 

Instructions 

 

Preparation: 

 

1.      Start by standing in a shoulder width stance with feet flat inline with bag.

 

2.      Flex the knee and hip bend and lowering to the ground with the lower back straight.

 

3.      Next grasp the bag firmly on each side of the bag slightly wider than shoulder width.

 

Execution: 

 

1.      With knees straight (not locked), lift the bag into a standing position maintaining a flat back, extending the hips and knees with the feet flat on the ground.

 

2.      Pull shoulders back slightly if rounded.

 

3.      Repeat for the desired repetitions.

 

 Exercise Classification

 

Utility: Basic

Mechanics Type: Compound

Force: Pull

 

Muscles

Target Muscle Worked: Hamstrings

Other Muscles Worked

 

• Synergists: Quadriceps, Gluteus Maximus, Erector Spinae, Adductor Magnus

   

• Dynamic Stabilizers: Trapezius, Rhomboids, Latissimus Dorsi, Levator Scapulae,

   

• Antagonist Stabilizers: Rectus Abdominis, Obliques

   

Other Comments: 

 

The awkwardness of using the Sandbag provides a higher degree of effort on the muscles in the mid back. However, when performed with a flat lower back and with a deep hinge in the hips pushing the hips way back, it is just torture on the hamstrings! Begin with very light weight and add additional weight gradually to allow adequate progression.

 

Sandbag One-leg Squat

 

OK, so if you felt the traditional squat wasn’t so tough? You might think differently with the one-leg squat. Starting out you may not be able to do as many reps, but eventually it gets easier. If your having a lot of problems with this exercise you can always skip it at first and add it in later.

 

Instructions 

 

Preparation: 

 

1.      Start by cradling the bag in your arms against your upper chest.

 

2.      Stand in a shoulder width stance with both feet flat on the ground.

 

3.      Next select one leg to lift from the ground and extend forward.

 

Execution: 

 

1.      Start to descend on the leg that has contact with the ground by flexing the knee and hip or bend and lower towards the ground with the lower back straight and the head up.

 

2.      Support and balance the body’s weight on the one leg descending until the knee and hip is fully bent.

 

3.      Return by extending the knee and hip until the leg is straight.

 

4.      Repeat for the desired repetitions.

 

5.      After completing the desired repetitions perform on the opposite leg.

 

Exercise Classification

 

Utility: Basic

Mechanics Type: Compound

Force: Push

 

Muscles

Target Muscle Worked: Quadriceps

Other Muscles Worked

 

• Synergists: Gluteus Maximus, Adductor Magnus, Soleus

   

• Dynamic Stabilizers: Hamstrings, Gastrocnemius

   

• General Stabilizers: Rhomboids, Latissimus Dorsi, Levator Scapulae, Trapezius, Biceps Brachii

   

• Antagonist Stabilizers: Erector Spinae, Rectus Abdominis, Obliques

   

Other Comments: 

 

Working on one leg can be very difficult. It might be some time before a person can completely lower themselves on one leg. Performing half the range of motion is completely acceptable. Just make every effort to increase rand of motion before adding additional resistance.

 

Sandbag Bent-over Row 

 

Instructions 

 

Preparation: 

 

1.      Start by crabbing the bag in on each side with a firm grip.

 

2.      Stand in a shoulder width stance with both feet flat on the ground.

 

3.      Next bend forward maintaining a flat back.

 

Execution: 

 

1.      Hyperextend the shoulders and flex the elbows until the bag is against the upper waist.

 

2.      Lower bag until the elbows are extended and arms are stretched forward.

 

3.      Repeat for the desired repetitions.

 

Exercise Classification

 

Utility: Basic

Mechanics Type: Compound

Force: Pull

 

Muscles

Target Muscle Worked: General Back

Other Muscles Worked

 

• Synergists: Latissimus Dorsi, Trapezius, Rhomboids, Teres Major, Posterior Deltoid, Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Pectoralis Major

   

• Dynamic Stabilizers: Biceps Brachii, Triceps, Long Head

   

• General Stabilizers: Hamstrings, Gluteus Maximus, Adductor Magnus

   

• Antagonist Stabilizers: Erector Spinae, Rectus Abdominis, Obliques

   

Other Comments: 

 

None

 

 Sandbag Biceps Curl   

 

 Instructions

 

Preparation: 

 

1.      Start by grabbing the bag on each side with approximately a shoulder width grip.

 

2.      Stand in a shoulder width stance with both feet flat on the ground.

 

3.      Extend the elbows and place the bag against the thigh.

 

Execution: 

 

1.      Begin flexing the elbow with the elbows to the side of the body.

 

2.      Continue to raise the bag until the elbows are completely flexed.

 

3.      Slightly flex the shoulder drawing the elbows away from the body allowing the elbows to travel forward slightly.

 

4.      Next lower the bag extending the elbows until arms are fully extended and the elbows are at your side.

 

5.      Repeat for the desired repetitions.

 

 Exercise Classification

 

Utility: Basic

Mechanics Type: Isolated

Force: Pull

 

Muscles

Target Muscle Worked: Biceps Brachii

Other Muscles Worked

 

• Synergists: Brachialis, Brachioradialis, Wrist Flexors

   

• Dynamic Stabilizers: Hand Flexors

   

• General Stabilizers: Anterior Deltoid, Trapezius, Levator Scapulae, Wrist Flexors

   

• Antagonist Stabilizers: Triceps Brachii

   

Other Comments: 

 

None

 

 Sandbag One Arm Row 

 

Instructions 

 

Preparation: 

 

1.      Start by grabbing the two handles on the bag into one hand.

 

2.      Stand in a wider than shoulder width stance with one foot flat on the ground and the other foot supporting the weight on the ball of the foot.

 

3.      Next bend forward maintaining a flat back.

 

Execution: 

 

1.      Hyperextend the shoulder and flex the elbow until the handles on the bag are next to the side oblique.

 

2.      Lower bag until the elbow is extended and the arm is stretched forward.

 

3.      Repeat for the desired repetitions.

 

 

 

Exercise Classification

 

Utility: Basic

Mechanics Type: Compound

Force: Pull

 

Muscles

Target Muscle Worked: General Back

Other Muscles Worked

 

• Synergists: Latissimus Dorsi, Trapezius, Rhomboids, Teres Major, Posterior Deltoid, Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Pectoralis Major

   

• Dynamic Stabilizers: Biceps Brachii, Triceps, Long Head

   

• General Stabilizers: Hamstrings, Gluteus Maximus, Adductor Magnus

   

• Antagonist Stabilizers: Erector Spinae, Rectus Abdominis, Obliques

   

Other Comments: 

 

Feel free to place the free hand on the leg.

 

Sandbag Shoulder Press 

 

Instructions 

 

Preparation: 

 

1.      Start by grabbing the bag on each side with approximately a shoulder width grip.

 

2.      Stand in a shoulder width stance with both feet flat on the ground.

 

3.      Position the bag in front of neck.

 

Execution: 

 

1.      Start by press the bag until arms are extended overhead.

 

2.      Lower and repeat for the desired repetitions.

 

 Exercise Classification

 

Utility: Basic

Mechanics Type: Compound

Force: Press

 

Muscles

Target Muscle Worked: Anterior Deltoid

Other Muscles Worked

 

• Synergists: Pectoralis Major, Clavicular, Triceps Brachii, Medial Deltoid, Trapezius, Serratus Anterior, Inferior Digitations

   

• Dynamic Stabilizers: Triceps, Long Head, Biceps Brachii, Short Head

   

• General Stabilizers: Levator Scapulae

   

• Antagonist Stabilizers: Latissimus Dorsi

   

Other Comments: 

 

None

 

Sandbag Front Raise 

 

Instructions 

 

Preparation: 

 

1.      Start by grabbing the bag on each side with approximately a shoulder width grip.

 

2.      Stand in a shoulder width stance with both feet flat on the ground.

 

3.      Extend the elbows and place the bag against the thigh.  

 

Execution: 

 

1.      Start by flexing the shoulder and raising the bag with the elbows only slightly flexed.

 

2.      Continue to raise the bag until the bag and arm is parallel to the floor.

 

3.      Lower and repeat for the desired repetitions.

 

Exercise Classification

 

Utility: Auxiliary

Mechanics Type: Isolated

Force: Push

 

Muscles

Target Muscle Worked: Anterior Deltoid

Other Muscles Worked

 

• Synergists: Pectoralis Major, Clavicular, Medial Deltoid, Trapezius, Serratus Anterior, Inferior Digitations

   

• Dynamic Stabilizers: Biceps Brachii

   

• General Stabilizers: Levator Scapulae, Wrist Extensors

   

• Antagonist Stabilizers:

   

Other Comments: 

 

None

 

Sandbag Over-head Extension   

 

Instructions 

 

Preparation: 

 

1.      Start by grabbing the bag on each side with approximately a shoulder width grip.

 

2.      Stand in a shoulder width stance with both feet flat on the ground.

 

3.      Position the bag extended overhead.

 

Execution: 

 

1.      Lower the bag flexing the elbow.

 

2.      Bring the bag down until the forearm is behind the upper arm with elbows fully flexed and overhead.

 

3.      Next extend the elbow bringing the bag overhead.

 

4.      Lower and repeat for the desired repetitions.

 

Exercise Classification

 

Utility: Basic

Mechanics Type: Isolated

Force: Push

 

Muscles

Target Muscle Worked: Triceps Brachii

 

Other Muscles Worked 

 

• Synergists: Serratus Anterior

   

• Dynamic Stabilizers: Trapezius

   

• General Stabilizers: Anterior Deltoid, Pectoralis Major, Clavicular, Wrist Flexors

   

• Antagonist Stabilizers:

   

Other Comments: 

 

None

 

Sandbag One Arm Clean & Press 

 

Instructions 

 

Preparation: 

 

1.      Start by grabbing the two handles on the bag and extend the arm to the side of the body.

 

2.      Stand in a shoulder width stance with both feet flat on the ground.

 

Execution: 

 

1.      Start by swinging the bag back hyper-extending the shoulder.

 

2.      Next flex the shoulder swinging the bag forward and at the same time flexing the elbow.

 

3.      Continue to swing the bag away from the body until the forearm is almost horizontal with the ground.

 

4.      Quickly and completely flex the elbow until it is completely flexed and the bag is resting against the outside of the arm.

 

5.      Slightly flex the knees and then quickly extend the knees while flexing the shoulder and extending the elbow simultaneously.

 

6.      Next lower the bag first flexing the elbow and fully extending the shoulder.

 

7.      Next extending the elbow dropping the bag to your side until the elbow is fully extended at your side.

 

8.      Repeat for the desired repetitions.

 

 Exercise Classification

 

Utility: Power

Mechanics Type: Compound

Force: Pull and push

 

Muscles

Target Muscle Worked: Many muscles and joints are used.

 

Other Comments: 

 

Avoid jerking the bag.

 

 Sandbag Row with One Arm Over-head Extension and Plank Twist

 

Instructions 

 

Preparation: 

 

 

1.      Start out in a push-up position over the bag.

 

2.      One hand will grab the two handles on the bag.

 

Execution: 

 

1.      Hyperextend the shoulder and flex the elbow until the handles on the bag are next to the side oblique.

 

2.      Then extend the elbow and rotate the spine until the arm is fully extended and the bag is completely over head.

 

3.      Lower and repeat for the desired repetitions.

 

Exercise Classification

 

Utility: Functional

Mechanics Type: Compound

Force: Pull and push

 

Muscles

Target Muscle Worked: Many muscles and joints are used.

 

Other Comments: 

 

None

 

Well, this is the first of several sandbag workouts I will be providing.

 

If you’re not breathing hard after this workout you are some sort of animal!
This workout really gets my heart rate up. For we the weight is very light with a small bag so I can do this type of workout and still manage to go to the gym and push around some big weights, but for some this will be a real all-in-one workout. When I want to turn up the heat I have a heavier bag handy to use.

 

This type of workout can be done anywhere and doesn’t take more than 30 to 45 minutes.