Brute Force Sandbags

Training Manual

Your guide to getting the best from

the Brute Force Sandbag

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

 Contents

Disclaimer 3
Introduction 4
Connect 5
Your Brute Force Sandbag 6
Sandbag Training 7
Warm ups 10
The Exercises 11
Credits 69
Copyright 70

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

 Disclaimer

This Brute Force Sandbags Training Manual is not meant to diagnose or

treat any medical condition. It is designed as a resource for individuals
wishing to follow a strength and conditioning programme using Brute
Force Sandbags. Individuals with any pre-existing medical conditions
should check with their physician before commencing any program of
physical activity.

Brute Force Sandbags will not be held responsible for any injury
resulting from the use of this Training Manual or any of the information
contained herein.

If you are unsure about it’s suitability for you, always check with a
medical professional first.

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

 Introduction

Congratulations on purchasing your Brute Force Sandbag!

Sandbag training is a great way to efficiently develop strength and

conditioning for general health and fitness or a variety of sports. This
training manual contains detailed descriptions of a number of our
favorite exercises. We also encourage you to connect with us - this will
keep you up to date with regular workouts, video tutorials, new
products, special offers and much, much more...

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

 Connect

Connect with Brute Force Sandbags:

Facebook YouTube

We regularly post workouts, training technique videos and tips on our

social media channels so we’d love to see you there...

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

 Your Brute Force Sandbag

...Is Made Tough

The Brute Force Sandbag is designed to stand up

to the rigors of hard training. Made from military
spec cordura, the sandbag will still be going long
after you stop.

...Is Versatile

Unlike traditional free

weights, your Brute
Force Sandbag can also be used for load
carries, sprints, throws, drags and sports
specific strength and conditioning drills.

...Is Designed To Get You Results

Sandbag training is tough work but the results are

worth the effort. The inherent unstable nature of
your Brute Force Sandbag means that you’ll have
to work extra hard for each lift - getting you
exceptional results in less time.

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

 Sandbag Training By
Matthew Palfrey
www.sandbagfitness.blogspot.com

Instability

For me, the greatest benefit of the sandbag is the fact that it is awkward
to lift. The load is constantly shifting, or at least requires effort to
stabilise, and this produces an effect far removed from conventional
weight training. The sandbag is not ergonomically designed to make it
easier to lift – it makes you work hard for each repetition. The result is
that you build strength and conditioning that can be applied in the real
world. Scientists would call this ‘ecological validity’.

This concept of functional strength is heavily touted in modern health

and fitness. It’s not uncommon to find classic exercises ‘modified’ to
include instability by using stability balls, boards and another
equipment. But the sandbag has built-in instability, making it the
natural choice to integrate instability training into your programme.

The major advantage of training with an unstable object, rather than on

an unstable surface, is that it has greater ecological validity or real
world application. Most loads, in real life, are not equally weighted.
Therefore,
training with the sandbag prepares the body to deal with an unstable
load. The ‘craze’ for stability training typically involves making the
surface on which you are standing unstable – the complete opposite of
most real world situations.

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

Convenience

If you travel regularly, as I do, then the sandbag is a great addition to

any suitcase. I take mine with me everywhere I go and fill it when I
arrive – either at the beach or from a builder’s merchant. It is the
ultimate portable gym so you have no excuses not to train again!

Value

The sandbag is proudly low-tech and relatively inexpensive compared

to other training options. In a comparison of cost between sand and
conventional weight plates the sand comes in at around 1/20th of the
price. And that’s if you pay for it – sand is fairly easy to come by for
free.

With so many barriers to exercise, the inexpensive nature of sandbag

training makes it a great option for everyone.

Versatile

The sandbag is malleable – it will mould itself to your body and most
shapes you can think of. I’ve seen countless attempts to make barbell
back squats more comfortable with towels, various ergonomic pads and
even extra t-shirts but the sandbag will mould itself nicely across your
upper back – problem solved.

The malleable sandbag also lends itself well to load carries, hill sprints
and various sport specific drills. I find it particularly effective with
combat athletes as the bag can be used to simulate an opponent
effectively.

The sandbag can take the place of a medicine ball for throwing, passing
and catching drills – try doing that with a barbell.

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

Effective

Most modern gymnasiums are littered with machines that require little
to no hand strength to operate them. This causes problems when,
outside of the gym, you require hand strength to lift anything. The
modern antidote to this problem is to include some additional grip
strength exercises to supplement your grip-independent strength
workout. The sandbag avoids this unnecessary issue by requiring high
levels of grip strength to lift – it builds hand and forearm conditioning
naturally.

Grip strength is a vital attribute for all athletes – especially Wrestlers,

MMA fighters and Judokas. It’s also important for the population as a
whole. You only have to consider the commercial market for grip
assistance implements to see how much of a problem this is becoming in
modern society. Regular practice with a sandbag would maintain grip
strength into old age.

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

 Warm Up

The Benefits

A thorough warm up will prepare you physically and mentally for the
upcoming workout - allowing you to achieve your very best. It will also
help you to avoid injury and improve the speed of your recovery.

We Recommend

The warm up should do just that - get you warm. Rather than
performing lots of static stretches, we recommend that you focus on
movements like skipping, light jogging and calisthenics such as press
ups and squats.

Practice, Practice, Practice

The warm up is also a great opportunity to practice the movements that

you’ll be including in the workout for that day. Use the time to get used
to the techniques and to decide on the working weight for each of the
exercises that you will be completing.

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

 The Exercises

Compound Movements

This training manual focuses on compound movements - big, multi-joint

exercises that work lots of muscles at a time. These have been chosen
because they have a greater transfer into “real life” and sports, produce
greater overall strength and conditioning and will allow you to get more
done in less time.

Multi-Planar

This manual also contains multi-planar movements. A multi-planar

movement is one that works through 2 or more of the Planes of Motion:

•Sagittal - forwards and backwards

•Frontal - side to side or lateral
•Transverse - rotational

It’s important to include multi-planar movements to build strength and

conditioning in a variety of different situations.

Sandbag Specific

We’ve included exercises that are sandbag specific - movements that

are particularly effective uses of your Brute Force Sandbag.

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

 Exercises

Floor Pull to Squat Snatch Finish

Exercise Description: Floor Pull to Squat Snatch Finish

Classification: Sandbag Exercises

Instructions: 1. Squat down and grip the sandbag by the handles,

keeping your back straight. 2. Keeping your arms straight, lift the
sandbag using your hips and knees. 3. As you reach a standing
position, jump upward and extend your hips and knees. As you jump,
lift your shoulders and keep the sandbag close to your body. 4. Keeping
your arms straight, pull the sandbag up and above your head and drop
to a squat. Your thighs should be parallel to the floor, your feet shoulder
width apart, and the sandbag should be slightly behind your head. 5.
Hold this position until controlled. Return to the starting position and
repeat as desired, 10 to 15 repetitions.

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

 Exercises

Single Bag Bent Over Row 2

Exercise Description: Single Bag Bent Over Row 2

Classification: Sandbag Exercises

Instructions: 1. Start by holding a sandbag with both hands, with the

bag in front of you, across your body and parallel to the floor. 2. Bend
forward at the hips until your upper back is nearly parallel to the floor.
3. Keeping your lower back flat, lift the bag up to your stomach using a
rowing motion. Your elbows should rise above your back. 4. Return to
the starting position (bent over) and repeat as desired, 10 to 15
repetitions.

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

 Exercises

Floor Pull to Power Finish Position

Exercise Description: Floor Pull to Power Finish Position

Classification: Sandbag Exercises

Instructions: 1. Squat down and grip the sandbag by the handles,

keeping your back straight. 2. Keeping your arms straight, lift the
sandbag using your hips and knees. 3. As you reach a standing
position, continue raising the sandbag with straight arms until it is
above and slightly behind your head. 4. Hold this position until
controlled. Return to the starting position and repeat as desired, 10 to
15 repetitions.

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

 Exercises

Diagonal Power Shouldering

Exercise Description: Diagonal Power Shouldering

Classification: Sandbag Exercises

Instructions: 1. Begin with the sandbag on the floor to the outer side of
your left foot. 2. Grab the bag while bending your knees and keeping
your back flat and hips down. 3. Stand up and lift the sandbag, bringing
it across your body up onto your right shoulder. 4. Return to the
starting position and repeat as desired, then switch to the other side, 10
to 15 repetitions each.

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

 Exercises

Floor Pull to Split Lunge Position

Exercise Description: Floor Pull to Split Lunge Position

Classification: Sandbag Exercises

Instructions: 1. Squat down and grip the sandbag by the handles,

keeping your back straight. 2. Keeping your arms straight, lift the
sandbag using your hips and knees. 3. As you reach a standing
position, continue raising the sandbag with straight arms until it is
above and slightly behind your head. 4. Step back with one leg into a
lunge position, with front leg parallel to the floor. 5. Return to the
starting position and repeat as desired, 10 to 15 repetitions with each
leg.

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

 Exercises

Sandbag Military Press

Exercise Description: Sandbag Military Press

Classification: Sandbag Exercises

Instructions: 1. Stand with back and legs straight, feet shoulder width
apart, holding the sandbag in front of you at shoulder level. 2. Keeping
your elbows in, press the sandbag up and over your head until arms are
extended. 3. Return to the starting position and repeat as desired, 10
to 15 repetitions.

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

 Exercises

High Hang Position to Power Finish Position

Exercise Description: High Hang Position to Power Finish Position

Classification: Sandbag Exercises

Instructions: 1. Grab the sandbag with an overhand grip and lift it off
the ground to a standing position. 2. Slowly raise the sandbag to waist
height (This is the “high hang position”.) 3. With an explosive motion,
thrust the sandbag out in front of you and, keeping your arms straight,
pull it above and slightly behind your head. While lifting, bend your
knees and slightly lower your body toward the floor. 4. Return to the
starting position and repeat as desired, 10 to 15 repetitions.

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

 Exercises

Sandbag Hack Squat

Exercise Description: Sandbag Hack Squat

Classification: Sandbag Exercises

Instructions: 1. While standing, hold the sandbag at each end behind

you at waist level. 2. Squat down until your thighs are parallel to the
floor. 3. Return to the starting position and repeat as desired, 10 to 15
repetitions.

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

 Exercises

High Hang Pull to Full Snatch Finish

Exercise Description: High Hang Pull to Full Snatch Finish

Classification: Sandbag Exercises

Instructions: 1. Grab the sandbag with an overhand grip and lift it off
the ground to a standing position. 2. Slowly raise the sandbag to waist
height. 3. With an explosive motion, thrust the sandbag out in front of
you and, keeping your arms straight, pull it above your head. 4. While
raising the sandbag, drop to a squat. Your thighs should be parallel to
the floor, your feet shoulder width apart, and the sandbag should be
slightly behind your head. 5. Return to the starting position and
repeat as desired, 10 to 15 repetitions.

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

 Exercises

Sandbag Overhead Lunge

Exercise Description: Sandbag Overhead Lunge

Classification: Sandbag Exercises

Instructions: 1. Stand with back and legs straight, feet shoulder width
apart, holding the sandbag over your head with both arms extended. 2.
Lunge forward with one foot until your thigh is parallel with the floor.
3. Return to the starting position and repeat as desired, 10 to 15
repetitions with each leg.

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

 Exercises

High Hang Pull to Split Lunge Finish

Exercise Description: High Hang Pull to Split Lunge Finish

Classification: Sandbag Exercises

Instructions: 1. Grab the sandbag with an overhand grip, lift it off the
ground, and rise to a standing position. 2. Slowly raise the sandbag to
waist height. 3. With an explosive motion, thrust the sandbag out in
front of you and, keeping your arms straight, pull it above your head. 4.
Step back with one leg into a lunge position, with front leg parallel to
the floor. 5. Return to the starting position and repeat as desired, 10 to
15 repetitions with each leg.

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

 Exercises

Suitcase Deadlift

Exercise Description: Suitcase Deadlift

Classification: Sandbag Exercises

Instructions: 1. Begin with the sandbag on the floor to the outer side of
one leg. 2. Bending at the waist and the knees, grab the bag with one
hand, gripping it like you would a suitcase handle. 3. Stand up, lifting
the sandbag with you. Make sure you keep your back straight, and do
not let your shoulder drop into the weight. 4. Return to the starting
position and repeat as desired, then switch arms and repeat as desired,
10 to 15 repetitions.

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

 Exercises

Hang Position to Full Snatch Position

Exercise Description: Hang Position to Full Snatch Position

Classification: Sandbag Exercises

Instructions: 1. Begin by holding the sandbag with an overhand grip at

about mid-thigh level, with feet pointed forward and shoulder width
apart (the “hang clean” position). 3. While rising about halfway to a
standing position, thrust the sandbag out in front of you and, keeping
your arms straight, pull it above your head. 4. While raising the
sandbag, drop to a squat. Your thighs should be parallel to the floor,
your feet shoulder width apart, and the sandbag should be slightly
behind your head. 5. Return to the starting position and repeat as
desired, 10 to 15 repetitions.

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

 Exercises

Lateral Drag

Exercise Description: Lateral Drag

Classification: Sandbag Exercises

Instructions: 1. Begin with the sandbag on the floor to the outer side of
your left foot. 2. Squat down, grab the bag and walk sideways while
dragging the sandbag. 3. Drag 20 yards, rest and repeat with the right
side, 3 repetitions each.

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

 Exercises

Hang Position to Power Finish Position

Exercise Description: Hang Position to Power Finish Position

Classification: Sandbag Exercises

Instructions: 1. Begin by holding the sandbag with an overhand grip at

about mid-thigh level, with feet pointed forward and shoulder width
apart (the “hang clean” position). 2. While rising to a standing position,
thrust the sandbag out in front of you and, keeping your arms straight,
pull it above your head. While lifting, thrust your hips forward. 3.
Hold the position until controlled, then return to the starting position
and repeat as desired, 10 to 15 repetitions.

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

 Exercises

Sandbag Push Press

Exercise Description: Sandbag Push Press

Classification: Sandbag Exercises

Instructions: 1. Stand while holding the sandbag against the upper

chest. 2. Bend your knees into a slight squat and quickly drive upward
with the legs. 3. As you extend your legs push the bag up with your
arms until in an overhead position. 4. Return to the starting position
and repeat as desired, 10 to 15 repetitions.

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

 Exercises

Sandbag Good Mornings

Exercise Description: Sandbag Good Mornings

Classification: Sandbag Exercises

Instructions: 1. Begin by holding the sandbag by the handles or by

cradling the sandbag with your arms underneath. 2. With your back
and legs straight, bend forward at the waist and lower your torso until
it is parallel to the floor. 3. Rise back up to a standing position and
repeat as desired, 10 to 15 repetitions.

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

 Exercises

Sandbag Overhead Walk

Exercise Description: Sandbag Overhead Walk

Classification: Sandbag Exercises

Instructions: 1. Stand with back and legs straight, feet shoulder width
apart, holding the sandbag over your head with both arms extended. 2.
Keeping the sandbag over your head, walk forward 20 yards. 3. Rest
and repeat as desired, about 3 repetitions.

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

 Exercises

High Pulls Grip Emphasis

Exercise Description: High Pulls Grip Emphasis

Classification: Sandbag Exercises

Instructions: 1. Start with feet shoulder width apart and grab each
end of the sandbag with an overhand grip (do not use the handles). 2.
Keeping arms straight, extend your hips and knees and rise to a
standing position. 3. As you stand, quickly pull your shoulders up as
you pull the bag up to shoulder level. 4. Return to the starting position
and repeat as desired, 10 to 15 repetitions.

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

 Exercises

Sandbag Overhead Squat

Exercise Description: Sandbag Overhead Squat

Classification: Sandbag Exercises

Instructions: 1. Stand with back and legs straight, feet shoulder width
apart, holding the sandbag over your head with both arms extended. 2.
Keeping your back straight, squat down until your thighs are just past
parallel to the floor. 3. Return to the starting position and repeat as
desired, 10 to 15 repetitions.

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

 Exercises

High Pulls

Exercise Description: High Pulls

Classification: Sandbag Exercises

Instructions: 1. Start with feet shoulder width apart and grab each
end of the sandbag with an overhand grip. 2. Keeping arms straight,
extend your hips and knees and rise to a standing position. 3. As you
stand, quickly pull your shoulders up as you pull the bag up to shoulder
level, keeping your elbows level with or above the bag. 4. Return to the
starting position and repeat as desired, 10 to 15 repetitions.

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

 Exercises

Sandbag Overhead Turkish Getups

Exercise Description: Sandbag Overhead Turkish Getups

Classification: Sandbag Exercises

Instructions: 1. Begin by lying on your back while holding the sandbag

perpendicular to your body. 2. Slowly rise to a sitting position and bend
your knees and legs to one side to prepare to stand up. 3. Rise to your
knees, put one foot on the floor, and rise to a squatting position with the
sandbag over your head. 4. Return to the starting position and repeat
as desired, 10 to 15 repetitions.

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

 Exercises

Sandbag Romanian Deadlift

Exercise Description: Sandbag Romanian Deadlift

Classification: Sandbag Exercises

Instructions: 1. In a narrow stance, hold the sandbag at each end at

waist level. 2. Keeping your back straight, bend at the waist with
slightly bent knees and lower the sandbag until your back is parallel to
the ground. 3. Return to the starting position and repeat as desired, 10
to 15 repetitions.

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

 Exercises

Sandbag Power Shouldering

Exercise Description: Sandbag Power Shouldering

Classification: Sandbag Exercises

Instructions: 1. Squat down and grab the sandbag at each end between
your legs. 2. Stand up and vigorously lift the sandbag with both hands,
up and onto one shoulder. 3. Return to the starting position and repeat
as desired, 10 to 15 repetitions on each side.

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

 Exercises

Rotating Bag Snatch

Exercise Description: Rotating Bag Snatch

Classification: Sandbag Exercises

Instructions: 1. Begin with legs shoulder width apart and the sandbag
on the floor between your feet. 2. Grip each end of the bag, stand up and
raise the sandbag up and over your head with elbows slightly bent. 3.
Once the bag is over your head, in one fluid movement rotate your
hands (and the sandbag) so that the hand that was in front, is now
behind the bag. 4. Repeat this drill as desired, rotating the opposite
direction each time, about 10 to 15 repetitions.

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

 Exercises

Shoulder Lunge

Exercise Description: Shoulder Lunge

Classification: Sandbag Exercises

Instructions: 1. Begin by standing upright and holding the sandbag

with both hands slightly above one shoulder. 2. Lunge forward with one
foot until your thigh is parallel with the floor. 3. Return to the starting
position and repeat as desired, 10 to 15 repetitions with each leg.

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

 Exercises

Round Back Deadlift

Exercise Description: Round Back Deadlift

Classification: Sandbag Exercises

Instructions: 1. Squat down and grab the sandbag in your arms, as if

in a bear hug. 2. With a rounded back, flex your hips and knees and
stand up. 3. At the top of the lift, pull your shoulders back. 4. Return to
the starting position and repeat as desired, 10 to 15 repetitions.

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

 Exercises

Shouldering Squat

Exercise Description: Shouldering Squat

Classification: Sandbag Exercises

Instructions: 1. Begin by standing upright and holding a sandbag

slightly above your shoulder. 2. Keeping your back semi-upright, lower
your body into a squat until your thigh is just past parallel to the
ground. 3. Return to the starting position and repeat as desired, 10 to
15 repetitions with each leg.

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

 Exercises

Single Leg Sandbag Deadlift

Exercise Description: Single Leg Sandbag Deadlift

Classification: Sandbag Exercises

Instructions: 1. Start in a standing position while cradling the sandbag

with your arms underneath. 2. Raise one leg slightly and bend forward
at the waist, keeping your supporting leg slightly bent. 3. Continue to
bend forward until your back is parallel to the ground, lifting your
raised leg behind you. 4. Return to the starting position and repeat as
desired, then switch legs and repeat as desired, 10 to 15 repetitions
with each leg.

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

 Exercises

Shoulder to Shoulder Press

Exercise Description: Shoulder to Shoulder Press

Classification: Sandbag Exercises

Instructions: 1. Begin by holding a sandbag with both hands slightly

above your right shoulder. 2. Using both arms, press the sandbag up
and over your head, fully extending your arms, and lower it to slightly
above your left shoulder. 3. Repeat as desired, back and forth, 10 to 15
repetitions. This drill may be done from a standing or a seated position.

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

 Exercises

Sandbag Rows

Exercise Description: Sandbag Rows

Classification: Sandbag Exercises

Instructions: 1. Hold the sandbag at each end with your palms facing
each other. 2. While bending your knees and holding your abs in, bend
forward at the hips until your back is parallel to the floor (make sure to
keep your back flat). 3. Keep your arms directly under your shoulders
and pull the sandbag up to your chest. Your shoulders should stay
down and your elbows should rise above your shoulders. 4. Return to
the starting position (bent over) and repeat as desired, 10 to 15
repetitions.

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

 Exercises

Shouldering Turkish Getups

Exercise Description: Shouldering Turkish Getups

Classification: Sandbag Exercises

Instructions: 1. Begin by lying on your back while holding the sandbag

on your shoulder. 2. Slowly rise to a sitting position and bend your
knees and legs to one side to prepare to stand up. 3. Rise to your knees,
put one foot on the floor, and rise to a standing position. 4. Return to
the starting position and repeat as desired, 10 to 15 repetitions.

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

 Exercises

Sandbag Back Squat

Exercise Description: Sandbag Back Squat

Classification: Sandbag Exercises

Instructions: 1. Begin with the sandbag on your shoulders behind your

neck. 2. Slowly squat down until your hips are below your knees,
keeping your torso slightly leaned forward. 3. Stand up and return to
the starting position and repeat as desired, 10 to 15 repetitions.

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

 Exercises

Backward Sandbag Drag

Exercise Description: Backward Sandbag Drag

Classification: Sandbag Exercises

Instructions: 1. Bend down and grab the sandbag at one end. 2. With
your knees bent and your back flat, slowly walk backwards while
dragging the sandbag, about 20 yards. 3. Rest and repeat as desired,
about 3 repetitions.

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

 Exercises

Sandbag Bear Hug Squats

Exercise Description: Sandbag Bear Hug Squats

Classification: Sandbag Exercises

Instructions: 1. Grip the sandbag tightly against your chest as if in a

bear hug. 2. With your legs slightly more than shoulder width apart
and your back straight, bend your knees and squat until your thighs are
parallel with the floor. 3. Return to a standing position with your
weight on your heels, and repeat as desired, 10 to 15 repetitions.

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

 Exercises

Single Bag Bent Over Row 1

Exercise Description: Single Bag Bent Over Row 1

Classification: Sandbag Exercises

Instructions: 1. Start by holding a sandbag with both hands in the

middle, the bag pointing straight up and perpendicular to the floor. 2.
Bend forward at the hips until your upper back is nearly parallel to the
floor. 3. Keeping your lower back flat, lift the bag up to your stomach
using a rowing motion. Your elbows should rise above your back. 4.
Return to the starting position (bent over) and repeat as desired, 10 to
15 repetitions.

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

 Exercises

Sandbag Bear Hug Walk

Exercise Description: Sandbag Bear Hug Walk

Classification: Sandbag Exercises

Instructions: 1. Grip the sandbag tightly against your chest as if in a

bear hug. 2. While holding the sandbag, keep your back straight and
walk about 20 yards. 3. Rest and repeat as desired, about 3 repetitions.

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

 Exercises

Double Shoulder Get-ups

Exercise Description: Double Shoulder Get-ups

Classification: Sandbag Exercises

Instructions: 1. Begin by lying on your back while holding two

sandbags on your chest, arms around them as if in a bear hug. 2.
Slowly rise to a sitting position and bend your knees and legs to one side
to prepare to stand up. 3. Rise to your knees, put one foot on the floor,
and rise to a standing position. Do not put the sandbags down during
this drill. 4. Return to the starting position and repeat as desired, 10 to
15 repetitions.

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

 Exercises

Forward Drag

Exercise Description: Forward Drag

Classification: Sandbag Exercises

Instructions: 1. Start with the sandbag sitting on a large blanket or

other similar surface. 2. Squat down and grab the end of the blanket
and hold it over your shoulder, the sandbag behind you. 3. Slowly walk
forward in the squatted position, about 20 yards. 3. Rest and repeat as
desired, about 3 repetitions.

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

 Exercises

Sandbag Front Squat

Exercise Description: Sandbag Front Squat

Classification: Sandbag Exercises

Instructions: 1. Stand while holding the sandbag by the handles up

against your chest, or by cradling the sandbag with your arms
underneath. 2. Lower your body into a squat while keeping your back
flat and semi-upright. 3. Once your legs lower past the parallel point,
return to the starting position. 4. Repeat as desired, 10 to 15
repetitions.

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

 Exercises

Headlock Squat

Exercise Description: Headlock Squat

Classification: Sandbag Exercises

Instructions: 1. Begin in a standing position, holding the sandbag

under your arm as if in a headlock. 2. Squat down until your thighs are
parallel to the floor. 3. Return to the starting position and repeat as
desired, 10 to 15 repetitions with each arm.

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

 Exercises

Headlock Walk

Exercise Description: Headlock Walk

Classification: Sandbag Exercises

Instructions: 1. Begin in a standing position, holding the sandbag

under your arm as if in a headlock. 2. Walk forward about 20 yards. 3.
Rest and repeat as desired, about 3 repetitions. 4. Repeat with the
other arm, walking the same distance and for the same number of
repetitions.

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

 Exercises

Sandbag Lateral Lunges

Exercise Description: Sandbag Lateral Lunges

Classification: Sandbag Exercises

Instructions: 1. Stand with the sandbag on your right shoulder. 2.

Step to the right with your right foot and lower your body into a lunge,
until your thigh is parallel to the floor. 3. Return to the starting
position and repeat as desired, 10 to 15 repetitions. 4. Repeat with the
left side for the same number of repetitions.

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

 Exercises

Sandbag 1 Arm Press

Exercise Description: Sandbag 1 Arm Press

Classification: Sandbag Exercises

Instructions: 1. Stand with back and legs straight, feet shoulder width
apart, holding the sandbag in front of you in one hand at shoulder level.
2. Keeping your elbow in, press the sandbag up and over your head
until your arm is extended. 3. Return to the starting position and
repeat as desired, 10 to 15 repetitions with each arm.

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

 Exercises

Split Jerk with Sandbags

Exercise Description: Split Jerk with Sandbags

Classification: Sandbag Exercises

Instructions: 1. Hold one sandbag in each hand at shoulder level. 2.

Step forward into a slight lunge while pressing the sandbags overhead.
You should be in a split stance. 5. Return to the starting position and
repeat as desired, 10 to 15 repetitions with each leg.

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

 Exercises

Shouldering Walk

Exercise Description: Shouldering Walk

Classification: Sandbag Exercises

Instructions: 1. Begin by standing with a sandbag on one shoulder. 2.

Walk forward for 20 yards. 3. Rest and repeat as desired, about 3
repetitions on each shoulder.

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

 Exercises

Sandbag Windmill

Exercise Description: Sandbag Windmill

Classification: Sandbag Exercises

Instructions: 1. Stand with your feet hip width apart, holding a

sandbag in your right hand with your arm extended overhead. 2.
Bending your left knee, flex down toward the floor while reaching with
your left hand, trying to touch the floor. 3. Return to the starting
position and repeat as desired, 10 to 15 repetitions on each side.

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

 Exercises

Side Press

Exercise Description: Side Press

Classification: Sandbag Exercises

Instructions: 1. Hold a sandbag with the right hand at shoulder height.

2. In a squatted position, press the sandbag up to a full extension with
your arm, making sure the press is fully vertical. 3. At the same time
you press the sandbag up, reach toward the ground with your free
hand. This hand should touch the ground at the same time your press
reaches full extension. 4. Stand back up, keeping your arm locked
overhead. 5. Lower the sandbag back to shoulder height, and repeat as
desired, 10 to 15 repetitions with each arm

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

 Exercises

Zercher Squat with Side to Side Lunge

Exercise Description: Zercher Squat with Side to Side Lunge

Classification: Sandbag Exercises

Instructions: 1. Begin by cradling the sandbag in the crooks of your

arms at chest level. 2. Lower your body into a slightly squatted position
to begin the drill. 3. Step to one side and squat down toward the floor.
4. Bring your feet back to their original position, but stay in the squat.
5. Step to the other side while remaining in the squatted position. 6.
Repeat this movement back and forth as desired, 10 to 15 repetitions to
each side.

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

 Exercises

Sandbag Side to Side Step Ups

Exercise Description: Sandbag Side to Side Step Ups

Classification: Sandbag Exercises

Instructions: 1. Stand sideways on a step or box holding a sandbag in

front of your chest. 2. Step down to one side into a squat, keeping your
back straight. 3. Return to the starting position and repeat with the
other side, 10 to 15 repetitions each.

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

 Exercises

Zercher Turkish Get Ups

Exercise Description: Zercher Turkish Get Ups

Classification: Sandbag Exercises

Instructions: 1. Begin by lying on your back while cradling the

sandbag in the crooks of your arms. 2. Slowly rise to a sitting position
and bend your knees and legs to one side to prepare to stand up. 3. Rise
to your knees, put one foot on the floor, and rise to a standing position.
4. Return to the starting position and repeat as desired, 10 to 15
repetitions.

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

 Exercises

Sandbag Single Arm Row

Exercise Description: Sandbag Single Arm Row

Classification: Sandbag Exercises

Instructions: 1. Start by bending forward at the hips until your upper

back is nearly parallel to the floor. 2. Holding a sandbag with one hand,
lift the bag up to your stomach using a rowing motion. Your elbow
should rise above your back. 4. Return to the starting position (bent
over) and repeat as desired, 10 to 15 repetitions with each arm.

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

 Exercises

Split Jerk with 1 Sandbag

Exercise Description: Split Jerk with 1 Sandbag

Classification: Sandbag Exercises

Instructions: 1. Hold one sandbag at shoulder level. 2. Step forward

into a slight lunge while pressing the sandbag overhead. You should be
in a split stance. 5. Return to the starting position and repeat as
desired, 10 to 15 repetitions with each leg.

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

 Exercises

Suitcase Farmers Walk

Exercise Description: Suitcase Farmers Walk

Classification: Sandbag Exercises

Instructions: 1. Begin with the sandbag on the floor to the outer side of
one leg. 2. Bending at the waist and the knees, grab the bag with one
hand, gripping it like you would a suitcase handle. 3. Stand up, lifting
the sandbag with you. Make sure you keep your back straight, and do
not let your shoulder drop into the weight. 4. Let the sandbag hang
down and walk for 20 yards. 5. Rest and repeat as desired, about 3
repetitions with each arm.

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

 Exercises

Uneven Loaded Walk

Exercise Description: Uneven Loaded Walk

Classification: Sandbag Exercises

Instructions: 1. Begin by placing one sandbag on your shoulder and

holding another sandbag overhead with your other arm fully extended.
2. While keeping your back straight, walk forward, about 20 yards. 3.
Switch arms and repeat as desired, about 3 repetitions per arm.

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

 Exercises

Zercher Squat

Exercise Description: Zercher Squat

Classification: Sandbag Exercises

Instructions: 1. Begin by cradling the sandbag in the crooks of your

arms at chest level. 2. Lower your body into a squat with your thighs
just past parallel to the ground. 3. Return to the starting position and
repeat as desired, 10 to 15 repetitions.

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

 Exercises

Zercher Walk

Exercise Description: Zercher Walk

Classification: Sandbag Exercises

Instructions: 1. Start by cradling the sandbag against your chest in the

crooks of your arms. 2. Walk forward while holding the sandbag, about
20 yards. 3. Rest and repeat as desired, about 3 repetitions.

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

 CREDITS

Many thanks to Matt Hathcock and Jon Rajewich for their help with the exercise
demonstration images.

The text and all other images are courtesy of Matthew Palfrey.

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com

 COPYRIGHT

This work, including all images, is the copyright © of Brute Force Sandbags/Brute
Force Europe 2012.

You are not permitted to reproduce this document, or any of its parts, without the
express permission of the author.

If you are interested in hosting this document on your website or blog please
contact us.

© Brute Force Sandbags/Brute Force Europe 2012 www.BruteForceSandbags.com