Sandbag Workout for Beginners

Beginner sandbag workouts offer a wide variety of different movements that will benefit your entire muscular system. 

To start your new weighted Sandbag workout regime, you’ll need a reliable set of sandbags. At 2XSR, we provide our Sand Filler Bags in pairs to workout with your buddy at home or on the road.

These military-grade sandbags are high quality, allowing for the perfect workout performance from beginners to pros.

You could set up a safe, clear space to do your workout with your sandbag equipment - either inside or outdoors. 



Perform a squat by bending your knees and lowering down until the backs of your thighs are parallel to the ground. Keep your back upright and your knees pointing out towards your toes. The correct form is essential to avoid injury! Now, complete a few repetitions (reps) in a row and then take a quick break before repeating that set of reps a couple more times.


We designed and patented sandbags with handles in different directions to mimic barbells, dumbbells and kettlebells, in this case, the vertical handle on the Sand Filler is the way to go!

You will need to grip the end handles of your Sand Filler Bag / sandbag tightly and spread your feet apart so that they are just wider than your shoulders. Then, bend at the hips, leaning back with slightly bent knees as you swing your bag down between your legs. Use your glutes and hamstrings to force the sandbag to swing back out and up in front of you. This is not an arm workout so use your legs for the bulk of the force. Repeat a few reps and then take a short break before repeating a few more sets of the same movement.


Stand again with your feet shoulder width apart and with your knees slightly bent (soft knees). Using both hands, lift your Sand Filler Bag / sandbag over your head from one shoulder to the other shoulder. Once it has touched both shoulders, that will count as one repetition (rep). Continue for a few more reps and take a short break. Then, repeat that set a few more times.


Get into a push-up position with your hands on your Sand Filler Bag / sandbag. Hop your feet towards your hands. Next, hold on to our Sand Filler Bag / sandbag with both hands and stand up to lift the sandbag above your head. Lock your elbows straight. Lower it down again to the floor to repeat.

Follow your workout with a nice cool down stretch and remember to drink plenty of water. 

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