Barbells are great if you’re trying to heft the biggest weight possible, but if you’re in it for real-world strength, there’s a better option. Because of the way its centre of gravity shifts, a sandbag tests your stabilising muscles from all angles, giving you a tougher full-body test than a nice, friendly bar. If you want to make your own, use builders’ sand duct-taped inside plastic bags in a canvas sack – or you can buy one from Escape Fitness. Do this circuit three times, twice a week, to get gains from your grains.
Clean and Press
8 Reps
Start with the bag on the ground, then drive up through your heels and lift the bag quickly, flipping it over to catch it at chest height. Pause, then push the bag overhead.
Upright row
8 Reps
Grip the bag by the central handle – or, for a real test of grip strength, by the fabric. Pull upwards, bringing your elbows up to the sides. To safeguard your shoulder joints, don’t jolt. Lower the bag under control.
Zercher Lunge
10 Reps each side
A favourite with wrestlers. Grip the bag underneath with your hands clasped together, then lunge forward, alternating legs. You’ll test your core, legs and biceps.
Floor Press
10 Reps
Lie on the floor with the bag on your chest, and your triceps resting against the ground – this protects your shoulders more than traditional bench pressing. Push the bag overhead, pause, and then lower under control.
Windmill
6 Reps each side
Hold the bag overhead in one hand, and then bend at the hips, sliding your other hand down one leg.
Get-up
3 Reps each side
Expert level. Lie on the floor, holding the bag overhead by a handle, then get up on one side, keeping your weight on the opposite forearm. Bag too heavy? Hold it on your shoulder, not in your hand.
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