Considered by many pro athletes as one of the most popular tools on the market, the sandbag is an effective tool that will intensify any basic movement and boost your performance. Whether you want to build core strength, burn calories and fat or improve stability, the sandbag can be added to any bodyweight exercise.

Regardless of what kind of athlete you are, using the sandbag will get you stronger, improve both your anaerobic and aerobic capacities and can help prevent injury. If you aren’t used to sandbag training exercises, being practising with very little weight in order to get the right technique first. Here are UFC Gym’s 5 tips for practising with sandbags!

Sandbag Overhead Lunge


If you are looking for exercises that will give you more stability, then try the overhead walking lunge. In addition to the classic lunge you would be doing, this movement is very effective as it teaches separation between the upper and lower body. Using a sandbag at a weight that you are comfortable with, raise it over your head with your arms straight up in the air. To complete the lunge properly, ensure that your knee almost touches the ground during each lunge forward. Try and do at least 4-5 sets of 10-25 reps for optimal performance.

Overhead Alternation

It may seem simple but the alternating overhead press is another great stability movement that will challenge you more than you think. The movement itself is an effective way to work on your core and shoulders. With your feet hip-width apart, place the sandbag comfortably on your shoulder with both hands. This exercise consists of lifting the sandbag and placing it on the other shoulder slowly. To prevent any back problems, stand in a nice, tall posture and make sure that your core is fully engaged. Aim to do at least 3-4 sets of 15-20 reps depending on how challenging it feels.

Photo: Ultimatebodypress

Floor Wipers

Challenge both your core and abs with this explosive exercise that will improve your strength and agility. Layflat on your back and pick up a sandbag with a weight that you can hold with your arms straight up, above your head. Once you are comfortable with the grip, lift your legs, with your knees slightly bent and as you bring them up, twist them to one side slightly. For an additional challenge, try to keep your legs completely straight and you are guaranteed to feel that burn in your abs. Aim for 4-5 sets of 10-25 reps, depending on the level of difficulty.

Squat and Press

This movement, incorporating power and balance, will take your squatting to a new level with an additional overhead press. Hold the sandbag comfortably in your hands, with your legs not too far apart from each other. From a standing position, perform a squat and make sure that your weight is on your heels. Once your thighs drop to just below a 90° angle, pause and come back up by pushing with your heels. As you use this upward momentum, bring the sandbag over your head. Lower the sandbag to the initial position and repeat the squat. Aim for 4-5 sets of 10-30 reps.

Side Lunge

Similar to a classic lunge, the side lunge works on your thighs, hips and glutes, with less risk of injuring your knees. From a standing position, and with your toes always pointing forward, grab the sandbag comfortably against your chest, and slowly extend your left knee and hip into a side lunge. Make sure that your spine is straight by keeping both your chest and head up. Aim to complete at least 4-5 sets of 20-30 reps.

Want to hear more about exercises with sandbags? Come in to UFC Gym Vietnam and talk to one of our expert trainers!

To celebrate 10 years of Making Life Better in Vietnam, CMG.ASIA, which manages California Fitness and Yoga Centers, Eri International, UFC Gym Vietnam, CaliKids Academy and Yoga Plus, is hosting the Super X Prize, with a total prize value of more than 5 billion VND. This is a way for the corporation to thank all the loyal clients who have invested into their health with us over the past 10 years.

Visit http://www.xprize.vn or contact reception for more information on this exciting event.

Baptiste Solente (Calipso)

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