Sandbags are used in military training as a highly effective way to train the core, grip, upper body, and lower body musculature all in one workout session.
They are also used for heavy training, fitness, military conditioning, cross-training, and strength training
Here are some examples of sandbag workouts used in military training:
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Sandbaby Murph Workout: This workout includes 100 push presses, taking the sandbag to the left and right shoulder, and 200 lunges (100/leg). Chest-carry the sandbags
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Navy SEAL Sandbag Training Workouts: This program includes high-intensity training using tools available in any environment. Here's a sample workout program
- 10 rounds of 10 sandbag clean and press, 10 sandbag squats, and 10 sandbag burpees.
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Sandbag Strength Program from Military Muscle's Bob Thomas: This program includes the following exercises
- Heavy bag get-up: 10 minutes
- Step-ups to a 20-inch box: 40 reps
- Sandbag clean and press: 5 reps
- Sandbag squats: 10 reps
- Sandbag lunges: 10 reps (each leg)
- Sandbag bent-over rows: 10 reps
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