Sandbag Workouts for Beginners: 8 Exercises and How to Fill Your Bag

Introduction

A sandbag is one of the simplest ways to train strength and conditioning at home: one bag, a bit of filling, and a handful of movements. This guide covers how to fill one, eight beginner-friendly exercises, and a simple session you can run in a garage or garden. Last updated: October 2026.

Quick note on shipping: our RDX gym equipment ships to UK addresses only, with free delivery on orders over £50. Outside the UK? Have a look at our RARP-ID activewear range, which ships worldwide.

Quick answer: Buy the size that matches your strength, fill it with sand, gravel or rubber pellets, and start with moderate weight on carries, squats and lunges. The load shifts as you move, so your core and grip work harder than they do with a barbell. Start lighter than you think you need while you learn the movements.

How Heavy Should My Sandbag Be?

The RDX Weighted Sandbag comes in four size options, and each one is filled by you to a weight within its range. Pick the size that fits where you are now and where you expect to be in a few months.

Note that the bag ships unfilled. Weigh your filling as you add it so you know the actual load.

What Should I Fill a Sandbag With?

The product is designed to be filled with sand, gravel or rubber pellets. Sand is cheap and easy to get; rubber pellets are cleaner but cost more. Many people put the filling in sealed heavy-duty inner bags first to stop leaks and make the weight easier to adjust. Check what suits your bag and seal it securely before your first session.

What Are the Best Sandbag Exercises for Beginners?

1. Bear hug carry: hold the bag against your chest and walk. It builds grip, core and upper-back strength.
2. Bear hug squat: squat while hugging the bag at chest height, keeping your chest tall.
3. Reverse lunge: hold the bag in a bear hug or on one shoulder and step back, alternating legs.
4. Sandbag deadlift: hinge at the hips and lift the bag from the floor with a flat back.
5. Ground to shoulder: lift the bag from the floor, then load it onto one shoulder, and alternate sides.
6. Shouldered carry: carry the bag on one shoulder, then switch sides.
7. Overhead press: press a light bag overhead from the shoulder.
8. Sandbag slam: lift the bag and drop it to the floor with control for a conditioning burst. Use a size and fill you can lift safely.

What Does a Simple Beginner Sandbag Session Look Like?

Warm up for five to ten minutes, then work through four or five of the exercises above for three rounds, resting between rounds. Keep each exercise to a manageable number of controlled reps or a short walk, and stop each set while your form is still good. Finish with an easy walk and a few minutes of stretching. If you box as well, put this on a separate day from hard sparring. For the next step up, see Sandbag Training vs Kettlebells.

Safety Considerations

• Start light and add weight gradually; shifting loads feel different to fixed weights.
• Keep your back flat when lifting from the floor, and don't round into the lift.
• Check seams, zips and handles before each session, especially at heavier fills.
• Clear the area before slams and drops, and don't slam on surfaces you can't damage.
• If you have a health condition or injury, check with a medical professional before starting. This is general information only.

Conclusion

A sandbag gives you a full-body session from one cheap piece of kit. Pick a size you can handle, fill it carefully, learn the carries and squats first, and build up the weight over time.