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Sandbag, the perfect workout to tone up and combat back pain

One of the most versatile tools that you are probably not using in your fitness routine are the

sandbagsan ideal sandbag for your physical plan because the center of gravity is always changing, as the sand moves back and forth, which makes your center adapt in a different way than with a stable weight, even when you’re not doing a core-focused exercise.

What does it all mean? What are you going to

make the most of each movement and effort. Plus, it takes up very little space, so it’s perfect if you exercise at home. For each of the exercises, you just have to adjust your sandbag to a weight that is challenging for you but still allows you to maintain good form. Toning muscles, gaining strength or preventing back pain are just some of its many benefits.

The best sandbag exercises

For all the proposed exercises, perform

15 to 25 repetitions of each movement. To create your own workout, choose several that target your upper body, lower body, and core. Rest 60 seconds between exercises and complete 3-4 sets with a 90 second rest between sets. If you want to increase the challenge, decrease the amount of rest time between exercises or rounds.

To make

sandbag lunges forward with final wood chop, stand tall with your feet hip-width apart, holding the bag by the side handles at chest height, elbows bent. Step your right foot forward and lower into a lunge. As you descend, turn your torso to the right and extend your arms to swing the sandbag toward your right hip, maintaining a 90 degree flexion in your right knee. Push through the right heel to return to the starting position and repeat on the other side.

Then there’s the

reverse lunge, in which you will stand upright with your feet hip-width apart and the sandbag positioned behind your neck, holding it by the side handles. Step back with your right foot and lower into a lunge. Press through your left heel to come back up to starting position. With a flat back and a microflex in the knees, drive your hips back and lower chest toward the ground to engage your hamstrings, glutes, lower back, and core. Do not round your shoulders as you lower and complete all reps on one side, then switch sides.

Woman with toned back/PEXELS


lateral lunge with front raise is another great exercise with sandbag. Stand tall with your feet together holding the sandbag by the side handles. Take a big step to the left with your left foot and drive your hips back to lower into a side lunge.

The left knee should be in line with the toes and the feet should not stick out. Use your left foot to return to center and that momentum to raise your arms and

flip the bag over your cuffs while raising it above your head. Reverse the twist and lower the sandbag to return to the starting position. Complete all reps on one side, then switch sides.


single leg deadlift with row it is also simple. Stand tall with your feet together, holding the punching bag by the side handles, palms facing in. Bend your left knee, then rotate your hips to bring your right leg back and lower your chest toward the floor.

Squeeze your shoulder blades together to prevent your back from arching. Pause at the bottom of the movement, then bend your elbows and roll your shoulders back to bring the punching bag toward your chest. Extend your arms and return to the starting position. Complete all reps on one side, then switch sides.

Another exercise that we propose is the

shoulder press squat. Stand tall with your feet slightly wider than hip-width apart, with the sandbag draped over your shoulders. Take your hips back and lower them into a squat. Keeping your ribs locked and your core engaged, drive through your heels to stand up as you push the bag over your head. Return to the starting position and repeat.

Woman stretching her back/PEXELS

The benefits of working with sandbags

Sandbags can help

grow and strengthen muscles. While not its most unique benefit, it’s worth mentioning that sandbag training is great for toning up thanks to the added pressure they offer. Combined with the right movements, this will start internal processes that can wonderfully repair and tone your muscles.

The versatility of a fitness device is not the only detail that influences your decision. However, it is a positive point. Training sandbags definitely excel in this area and especially the longer models with multiple handles are made to be used in many

important and fun movements.

An important principle to keep in mind when doing strength training is that you want

challenge your muscles enough, but not too much. This allows you to push your muscles enough to start the strengthening processes, but also allows you to do enough repetitions, which is often helpful for progress. Another benefit of instability training that you get from training sandbags is that it can help reduce the risk of injury. By strengthening the muscles in areas such as the shoulders, knees, ankles, back, etc. you can avoid a lot of problems.

“The civilization and culture of the people depend on the education of women” – Carmen de Burgos, writer

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