Benefits of Sandbag Training

As a youth, I spent a lot of time in Africa. One thing I used to admire was the kind of physique builders and construction workers had. They never had a lot of muscle mass but they were extremely ripped. Their physiques were very defined and proportional. Their work was hard as they did not have any access to sophisticated machines like diggers and caterpillars. This was manual labor at its toughest and they put their bodies through hell day in and day out virtually every day of the year.

One such way of training to replicate this has been popular with alternative personal trainers and competitive athletes for many years. It’s known as ‘sandbag training’. Sandbag training is so foreign and unusual that you’ll be firing up muscle groups you never knew you had and so you might find it a little tough.

  1. Bigger & stronger forearms – Sandbags are a little unwieldy. The sand is always shifting around and there isn’t really a proper place for you to grab a hold of. This makes them difficult to work with but also hellish on your forearms. You are constantly adjusting your grip to prevent the sandbag from sliding out of your hands and different parts of your forearms keep getting fired up. There is no better way to exercise your forearms than this dynamic exercise. An exercise like the sandbag swing will really prove tough for your forearms.
  2. Bigger Shoulders & traps – Sandbag tosses, whereby you lift it above your head and throw it as far away as you can, as quickly as you can are not only great cardiovascular conditioning exercises, but excellent shoulder wreckers. Once again, all the credit is given to the constantly shifting sand which means you havent got any stability. this forces you to constantly adjust your grasp and your positioning which fires up multiple muscle groups at once.
  3. Core – Constantly having to adjust and balance yourself makes for a strong core in the long run. The stability you gain from sandbag training is unmatched by regular traditional exercise.
  4. Flexible – Brute Force Sandbags come with multiple grips and handles which allow you to perform a gamut of different exercises.

To ensure you get the most out of your sandbag training, we recommend you do a bit of work on your forearms and working with a constantly shifting sandbag demands a strong grip.

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Two in One: Sandbags Used in Crossfit Training

Crossfit is taking the world by storm, becoming an über-popular way to build muscle, strength, and endurance at the same time. Its exercise regimes use just about every inexpensive piece of equipment there is. Free-weights, medicine balls, and foam rollers are things you’ll find in a Crossfit gym. One way to make Crossfit even more effective (and fun) is the to incorporate sandbag training. Sandbags are pretty inexpensive, and very good for a wide array of exercises. They can turn any ordinary Crossfit workout into an innovative and unique training experience that is sure to start producing visible results in no time.

Strength training builds muscle, which helps burn fat, thereby decreasing body fat percentage and creating a better physic. It also makes you stronger, so it’s great to help you improve your performance in sports. Being stronger can also come in handy when performing general, everyday tasks like walking your dog, or lifting groceries into your car.

Crossfit/sandbag training provides a great opportunity for strength training, as well as wonderful endurance building. The training programs typically include a lot of quick switches between reps and exercises. This gets your heart pumping and puts your heart rate at an optimal level for fat burning. It can also help improve your circulation since it causes blood to circulate around your body more efficiently.

In addition to strength and endurance building, Crossfit regimes usually call for a lot of abdominal exercises. Sandbags already make your abs work really hard. The mobility of the sand in the sandbags forces you to constantly correct balance, which keeps your abdominal muscles activated through almost the entire workout. So, training with sandbags will actually make Crossfit training more effective in terms of ab strengthening and sculpting.

Because of the way they’re made, sandbags challenge your whole body and work way more muscle groups at once than free-weights do. This makes your body work a lot harder and burn a lot of energy (calories) in the process. So, putting sandbag training and Crossfit (which ALSO burns a lot of energy) together just creates an even stronger fat burn. Sandbags are also really good for improving flexibility while strengthening muscles. Their shape makes them a little harder to lift and carry than regular weights. Having to use other muscle groups for the sandbag exercises encourages your body to increase some range of motion to accommodate the newly activated muscles. Sandbag training combined with Crossfit training is a fun, inexpensive, and effective way to burn fat while increasing muscle mass, agility, flexibility, and endurance.


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The Benefits of Sandbag Training

Daily exercise is important and one of the best ways you can stay fit and maintain a healthy lifestyle is through functional training with sandbags. Working out with sandbags can be grueling and energy-intensive and it should come as no surprise that sandbag training is an incredible tool for elite performance. Here are some ways your body, health, and lifestyle will benefit from incorporating sandbag training into your daily exercise routine.


One of the biggest benefits of sandbag training is that the effort you put forth to control a heavy mass (the sandbag) results in a stronger and more stabile core. Your core is what supports the rest of your body when it comes to movement and heavy lifting. A weak core could actually be detrimental to your health and cause many problems like back, leg, and shoulder issues. Effective sandbag training strengthens your core and this crosses over into many aspects of your daily life.


Another benefit of sandbag training is the cost and the ability to train anywhere. There are no fancy equipment or gym memberships needed to workout with a sandbag. All you need is some sand and a bag and it’s really that easy to get started. A lot of people lose motivation when they have to commute to the gym or they’re simply unable to afford the high cost of memberships that gyms charge these days. Thankfully a sandbag workout can be done anywhere there is enough space to chuck the bag around. You no longer have to rely on the gym in order to get stronger and healthier. The cost of sandbags is so low that there are no excuses to why you can’t start sandbag training today.


Finally, sandbag training allows you to develop and utilize muscles you didn’t even realize existed. Doing repetitions with a bar can add muscle and build strength but it doesn’t do much for practical strength. Many times throughout the day people have to lift up heavy objects but with just basic gym training it’s still easy to get injured doing so. Sandbag training encourages heavy and awkward shaped weights to be safely lifted up and hoisted in various ways. After some sandbag workouts it’s unlikely you’ll tweak your back next time you pick up the dog food.


Regardless of your goals sandbag training offers many benefits for those who choose to participate in it. It builds muscle fast, is incredibly cheap, and workouts can be done almost anywhere. If you’re looking for functional training sandbags and related gear be sure to check out Here you’ll be able to find the latest in new and innovative sandbag training designs.


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Where there is a will, there is a way. If you can’t stand your gym anymore or you just can’t afford it, then grab a Brute Force Sandbag for a great alternative for helping you get in a full-body workout. Lifting one is an old-school way to build brute strength and intense endurance. Go for time, not reps. Begin by working for one minute, then resting one to two minutes. Do as many reps as you can. Don’t be overly concerned about form-the sand will shift around, making it hard to control the bag. That’s the point. Having to stabilize yourself constantly will work you from head to toe.

Superior core strength is always a very important thing. Carrying a large, cumbersome item demands that you possess a lot much more core stability. Anyone who has ever taken a jab to the gut knows just how crucial a solid stomach is. Likewise, when you don’t have a very strong core, you will have a very hard time lifting anything. Using an odd object creates one of a kind position that will work out no time before targeted muscle tissue.

Unique postures exercise your entire body. Working out formerly unused muscle groups melts away calories from fat. Losing calories from fat has always been essential in health and fitness. Making use of sandbags cranks that up a notch by never letting your body to become familiar with repetitive movements, producing muscle confusion.

Sandbag training can also help prevent injuries, especially in CrossFit or MMA. Working out with a sandbag is a real world, truly useful action. Almost never within your way of life do you move an object in a straight line only using a single muscle group. Utilizing a sandbag or some other unusual object trains you to definitely move more effectively which assists protect against damage and also conditions a person for just about any obstacle that will you come across.

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The Effectiveness of Sandbag Training

Sandbags are essentially strong, durable bags that, when filled with sand, become extremely useful training equipment. They are easy to carry, and more affordable than the amount of equipment required for an entire home gym. Many people enjoy using sandbags over barbells, dumbbells, or medicine balls for a number of reasons. There are many of very effective exercises that are most easily or comfortably executed when using a sandbag. The exercises include deadlifts, presses, pulls, cleans, carries and drags, and more. Unlike weight benches and barbells, the sandbags can be used virtually anywhere. Many people enjoy training at parks, in their backyards, or even in their living rooms. With fitness sandbags, this is possible, as they can be taken anywhere and are transported as easily as a bag.

They can provide a lot more comfort when doing exercises that normally put a lot of pressure on concentrated parts of the body. Some examples include carried loads, squats, and weighted lunges. Strength training sandbags mold to the body, so they evenly distribute weight along the entire back or neck in these instances. Therefore, sandbag training can prove to be a much safer form of weight training than conventional lifting. In addition, since the bags are filled with sand, some sand can be taken out to make the weight lighter for certain exercises.

Another reason that sandbag training so effective is that the sandbag’s center of mass is constantly shifting, which means that it’s harder to lift than barbells or medicine balls, and therefore helps develop core strength. This sort of full body training builds strength that can translate to many other types of activities. These activities are not limited to sports, either. The types of strength gain achieved from sandbag training can help in many everyday activities from lifting heavy object to gardening. Of course the training also helps one’s range of motion, which is beneficial for any sport imaginable. This is probably why so many professional athletes use sandbag training as a supplement to their already intense sports training routines.

The bags can be used as additions to already existing exercise regimes. If you already have a training regime, you don’t need to change it completely. Simply implement the sandbags into your regular workout. This can be done in a number of ways. For example, sandbags can be added to the ends of barbells both to increase the weight and throw off the barbell’s center of gravity. This creates more of a full body workout instead of simple isolated muscle group training.

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