Sandbags are versatile training tools for a total body workout. These dynamic exercises incorporate nontraditional lifting methods that mimic real-life movements. This sandbag workout builds functional and grip strength, balance, endurance, and stability, making it ideal for divers of all levels.
Sandbags pose a reduced risk of injury or floor damage than traditional solid weights. You can get them in various sizes, shapes, and weights. The appropriate weight for this routine varies by individual, but most people will use between 20 and 50 pounds (9 and 23 kilograms). You can purchase sandbags or make your own with a bag, sand or dirt, and duct tape.
Try to complete at least two sets of eight to 12 repetitions of each exercise with one minute of rest between sets. You can increase to three sets as your conditioning improves. Reducing the rest between exercises focuses on endurance, while increasing the weight and extending the rest focuses on building strength.



Sandbag Clean and Press
This movement works the shoulders, legs, core, and back to improve full-body power.
1. Start in a standing deadlift position, arms straight, holding the sandbag in front.
2. Explosively pull up the sandbag, shrugging your shoulders and flipping the sandbag to the front rack position.
3. Press the sandbag overhead while engaging your core.
4. Lower it with control to the deadlift position, and repeat.
Tip:Think of the weight moving up a straight line. When fully extended, you should have a line from your hands to the middle of your ankle.
Modification : Reset fully after each repetition until your body learns the exercise.
Défi : Increase the weight.


Sandbag Front Squat
Front squats target the quads, hamstrings, glutes, and core to develop lower-body strength.
1. Hold the sandbag at chest level in the front rack position.
2. Keep your chest up and core engaged, and squat until your thighs are parallel to the floor.
3. Drive back up to standing.
Tip:Press through the heels while maintaining ground contact.
Modification : Squat to a box to limit your depth and assist with control.
Défi : Hold the sandbag above your head as you squat to engage the shoulders and activate more stabilizing muscles.


Sandbag Squat Thruster
This exercise targets the legs, shoulders, and core to enhance power.
1. Squat with the sandbag in a front rack position.
2. Explosively stand up by simultaneously extending the ankles, knees, hips, elbows, and shoulders while pressing the sandbag overhead.
3. Return the sandbag to the front rack position, and repeat.
Tip:Try to have your upper arms in line with your ears.
Modification : Slow down the movement into a squat followed by a press.
Défi : Add a jump when fully extended.


Sandbag Bent-Over Row
Rowing motions target the upper back, lats, and biceps, which can improve posture and help with pulling and pushing.
1. Hinge at the hips with a slight bend in your knees, holding the sandbag with both hands.
2. Pull the sandbag up to just below your chest, and focus on squeezing your shoulder blades together.
3. Slowly lower the bag in a controlled manner, and repeat.
Tip:Make sure your back stays straight.
Modification : Reduce the weight, and use a higher stance to limit the hinge.
Défi : Hold at the top of the movement for about three seconds while squeezing together your shoulder blades.



Sandbag Shouldering
This movement unilaterally targets the core, legs, and shoulders, which engages stabilizing musculature and develops power, coordination, and stability.
1. Start with a sandbag on the ground in front of you.
2. Squat and lift the sandbag from the ground to one shoulder using your hips and legs.
3. Lower the bag to the ground, and repeat on the opposite side.
Tip:Lift with your legs.
Modification : Lift the sandbag from a chair or bench.
Défi : Press the weight straight up, and lower it to the opposite shoulder before putting it down.



Sandbag Reverse Lunges
Lunging backward targets the legs, glutes, and core to build power and balance.
1. Hold the sandbag in the front rack position.
2. Take a large step backward with one leg.
3. Drop into a lunge, bringing your back knee close to the ground while keeping your torso upright.
4. Fully extend both legs, and repeat 10 to 12 times.
5. Return to a standing position, and repeat with the opposite leg.
Tip:A wider stance makes balance easier, and a narrower stance engages more stabilizing muscles.
Modification : Lunge to only about 45 degrees.
Défi : Hold the sandbag on one shoulder instead of the front rack position.


Sandbag Russian Twist
This exercise works the obliques, developing core strength and enhancing spinal stability.
1. Sit with your knees bent and feet on the ground, holding the sandbag near your chest.
2. Lean back as much as you can while maintaining your balance.
3. Rotate to one side, and extend your arms.
4. Return to the center, and repeat on the opposite side.
Tip:Keep your back straight. The further you lean back, the more challenging the exercise.
Modification : Keep the sandbag close to your body when rotating.
Défi : Lift your feet off the ground for added difficulty.
NOTE : To avoid an increased risk of decompression sickness, DAN® recommends that divers avoid strenuous exercise for 24 hours after making a dive. During your annual physical exam or following any changes in your health status, consult your physician to ensure you have medical clearance to dive.
© Alert Diver – Q2 2025