A few years ago, I published a video on SzatStrength titled: “How to get shredded: Best Sandbag Workouts” Which to my surprise ended up getting over 100 thousand views on SzatStrength and is still one of the top videos today. I’m not sure if it was the thumbnail or just the right timing, but either way, I think it’s worth talking about the topic of the video.

In this article, I’m going to dive into the topic of sandbag training.

Joey Szatmary 2019 Strongman National Champion

What got me into Sandbag Workouts?

When I was getting into the strength and conditioning world there were a few people who had great influence on me, and I talk about them early on in the channel.

These to me were the founding fathers of my training philosophy and mindset.

Who are these guys?

  • Elliott Hulse @elliotthulse
  • Zach Even – esh @undergroundstrengthgym
  • Travis Stoetzel @theforgedfather

These guys to me were the real deal.

They were in my eyes “hardcore” no excuses BAMF.

Getting it done in the heat, the cold, and all elements. They also were NOT about fancy. In fact, they HATED fancy. They wanted to push mentally and physically with tools of destruction as I called them.

These tools of destruction were things like sledgehammers, atlas stones, kegs, chains, SANDBAGS and more. They also showed how versatile these objects were especially sandbags. I found that my interests were in tow with theirs.

In addition, the cost outlay was minimal to design and make what was needed to do what they were doing. Or you can check out Rouge, which is great equipment but significantly more expensive.

When I was young and starting my journey, I had no money and was broke.

Everything in the garage gym I had at the time was found, from Craigslist’s or I made it. This made sandbags super appealing to me to use while training.

Why Sandbag Workouts?

  1. Well to be honest sandbags just suck, in every way. So, you automatically get the mental training by doing something that sucks.
  2. They are easy to transport and use. If you want to have some convenient and easy to transport for workouts sandbags do the trick.
  3. Versatility: They come in all shapes and sizes. Some have handles, some don’t. Some are shaped in circles, others long and awkward. Pick your poison. You have tons of options for all different situations and movements.
  4. They can be cheap to make and cost-effective. If you don’t have the money to spend on Rogue, Cerberus, or Brute force you can just get a duffle bag, sand, some bags to fill and you are good to go!
  5. Easy to use: Sandbags have a fairly easy learning curve when it comes to movements, so from a simplicity standpoint I’m a fan!
  6. They can be used for strength purposed or conditioning.

You can use sandbags for strength and conditioning, but I have found personally I like to use them more for conditioning-based training or strongman specific work.

It’s not uncommon to see sandbags in strongman events so having them available for you to train with or at your gym is a huge bonus. Another added bonus to using sandbags specifically the ball-shaped bags is that you can practice the same movements as atlas stones without banging yourself up too bad.

Usually, stones can tear up your forearms and shoulders. Not to mention putting tacky on, that’s a whole process in itself.

Overall, they are a great tool to have in your arsenal. Pretty much anyone can find a use for them in their training program. So, if you are someone who is looking to keep training interesting, or maybe just change things up to give sandbags a try!

These videos include tons of workouts for you to try and put your sandbag to good use.

Joey Szatmary

Joey Szatmary

Founder of Szat Strength and current Overall 2019 National Heavy Weight Strongman Champion.