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Sandbags have come a long way from their primitive origins. Today, they're a versatile and essential tool for fitness enthusiasts, professional athletes, and anyone looking to mix up their training.

Functional Training and Full Body Workout

Sandbag training offers functional movements that engage multiple muscle groups simultaneously. Unlike traditional weightlifting exercises, where the weight is evenly distributed, the shifting weight of a sandbag challenges your body to stabilize and adapt dynamically. This results in a more comprehensive full-body workout that mimics real-life movements, making it ideal for improving functional strength and enhancing overall athleticism.

Increased Core Stability

One of the standout benefits of sandbag workouts is their ability to improve core stability. The unstable nature of the shifting sand and sometimes odd-shaped implements requires your core to work harder to maintain balance and control throughout each exercise. This not only strengthens your core but can also improve posture and reduce the risk of injury during daily activities.


Sandbags are incredibly versatile workout tools that can be used for a wide range of exercises. From squats and lunges to presses and carries, the possibilities are virtually endless. Whether you're looking to build strength, improve cardiovascular conditioning, or enhance agility, sandbags offer a dynamic and challenging workout experience for users of all fitness levels.


One of the biggest benefits of training with sandbags is the ability to take them with you when traveling or if you like to get outside of the gym and train outdoors. With multiple sandbag options available, you can use your own filling material or use what is available where you are training to get them up to weight. Our 3-in-1 Sandbag is a great option for training on the go. Use its handles like a traditional sandbag or utilize the additional features to turn it into a feed sack, drag bag, or backpack for rucking.

Workout Sandbag Exercises

Carries: Challenge your strength and endurance by carrying a sandbag across long or short distances with light or heavy loads. Our Rogue Strongman Sandbags are ideal for holding in front of your chest or on a shoulder, and our traditional Rogue Sandbags can easily be held across your upper back and walk to your desired destination, focusing on maintaining good posture and stability throughout. The built-in handles of our Jerry Can Sandbags are ideal for farmer carries to add an additional challenge to your grip.

Squats: Target your lower body with sandbag squats. Hold the sandbag across your shoulders, in front of your chest, or on one shoulder to challenge your core, then squat down.

Deadlifts and Cleans: Our traditional Rogue sandbags also have multiple built-in handles making them ideal for several hand placements. Choose what is most comfortable for you and you can incorporate deadlifts and cleans into your training with a compact tool.