This 3-Move Sandbag Workout Packs on Strongman Size and Strength

·2-min read

This full-body workout uses a sliding rep scheme, going from the easiest movement to the hardest, with reps descending respectively. That means you can smash your way through every single rep with nothing but one bag and a solid serving of grit.

Set a timer for four minutes and work your way through the circuit as many times as possible before the bell rings. Then, have a one-minute rest before going again. Do a total of four rounds, equalling just under twenty minutes of muscle-building goodness. Rest as necessary to maintain good form. But remember, you’re here to work.

1) Bear Hug Squat x 15

With the bag standing tall, squat down and wrap your arms around it, ‘hug’ the bag as tightly as possible before standing upright (A), the bag should be covering your entire torso.

Squat down until the crease of your hip passes your knee (B) before returning to standing, maintain an upright posture and tight squeeze on the bag throughout.

2) Bag-To-Shoulder x 10

With the sandbag on the floor between your feet, hinge down to grip it in both hands, keeping your back straight (A). Hug the bag, lift it to your chest, then sit down resting it on your thighs. Now Stand up explosively and simultaneously thrust the bag up and onto your shoulder (B) Drop to the floor and repeat, alternating shoulders each rep.

3) Sandbag Floor Press x 5

Lie on the floor with your bag across your chest, gripping it as hard as possible (A). Without flaring your elbows, press the bag away from your body until your arms are fully extended (B). Reverse under control back to your chest and repeat.

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