I can answer this question easily. There are two viable ways. Either has pros and cons.

1. You can order a commercial one (for example, ). They are great for fat loss and conditioning but they definitely lack the weight you can stuff in if your goal is rough strength and size.

2. If you want to build some serious strength and muscle, you will need a ‘monster’ sandbag. You should be able to stuff into it at least 300 lbs (135 kg) of sand. You can check out my article called  for more details. There you can find precise instructions on sandbag construction.

Basic Sandbag Exercises

I divided them into categories:

1. Upper Body Push

Sandbag Overhead Press

Grab a sandbag off the floor. Clean it with your lower back arched. Press it overhead until your elbows locked.

Sandbag Floor Press

Lie down on the floor near a sandbag. Drag it forcefully across your body. Set it up in your hands. Press.

2. Upper Body Pull

Sandbag Bent-Over Row

Grab a sandbag off the floor. Bend over. Row. Keep your lower back arched.

Sandbag Shouldering

Grab a sandbag off the floor. Keep your lower back arched. Pull it forcefully and catch it. Jump and shoulder it in one movement. It is a full-body movement that works the whole body as one unit. So it is not only upper body pull.

3. Lower Body Push

Sandbag Bear-Hug Squat

Bear-hug a sandbag. Squat. Keep the weight on your heels, not toes.

Sandbag Zercher Squat

Grab a sandbag off the floor. Jump with it and catch it in Zercher position. Squat. Keep the weight on your heels, not toes. Check out for more tips on this exercise.

Sandbag Shoulder Squat

Shoulder a sandbag. Squat. Keep the weight on your heels, not toes.

5. Carries

Zercher Carry

Grab a sandbag off the floor. Jump with it and catch it in Zercher position. Carry it around.

Shoulder Carry

Shoulder a sandbag. Carry it around.

NOTE: this is just a description of exercises, not an actual instruction. You should consult a professional for proper technique.

Example Sandbag Routine

Here is an example sandbag-only full-body routine:

Monday A) Overhead Press – 3 x 5 B) Shouldering – 3 x 4 (per side) C) Zercher Squat – 3 x 6 Tuesday Off. Wednesday A) Floor Press – 3 x 8 B) One-Arm Swing – 3 x 8 (per side) C) Shoulder Carry – 2 x as far as possible Thursday Off. Friday A) Bent-Over Row – 3 x 12 B) Bear-Hug Squat – 3 x 12 Saturday & Sunday Off.

NOTE: this routine is presented here only for example purposes. It may or may not work for you depending on your individual capabilities and conditions.

Closing Thoughts

Is sandbag the ultimate tool in building strength and muscle? Probably not, but it’s pretty close to it. If you ask me would I stop working out with sandbags, my answer would be: “Nope”. Try it and you’ll understand why.

Play rough!

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Do you have any additional thoughts? Let’s chat in comments.

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