Over the last three posts, we have journeyed deep into the art and science of progressive overload. We started with the core principle, then learned how to progress with the stable, explosive power of the kettlebell and the leveraged, technical control of the steel mace.
Now, we arrive at our final tool—one that doesn’t just resist you, but actively fights back. Welcome to the world of the sandbag.
The sandbag is the ultimate test of real-world strength. It’s awkward, it’s unbalanced, and its shape changes with every single repetition. There is no clean, perfect groove. Its defining characteristic is its chaos, and learning to master that chaos will build a rugged, functional strength that translates to any challenge life throws your way.
In this final installment, we will explore how to progress with the uniquely unstable nature of the sandbag. Then, most importantly, we will tie the entire series together by showing you how to build a smart, effective training program to ensure you never stop getting stronger.
Part 1: How to Progress with a Sandbag
Training with a sandbag is a lesson in humility. It forces you to brace your core, grip with your entire body, and adapt on the fly. Progressing here is about learning to dominate an unpredictable object.
Method 1: The Obvious – Add More Weight
Just like any tool, the most straightforward way to progress is to increase the load. Add another 10-pound filler bag and the work gets harder. Simple and effective. But this is where most people stop, leaving the true magic of the sandbag untapped.
Method 2: The Secret Weapon – Increase Instability
This is the game-changer. Imagine two sandbags, both weighing 80 pounds. One is packed so tight it’s almost a solid block. The other is in a larger bag, only two-thirds full, leaving the sand inside free to move. Which one is harder to lift?
The looser bag, by a mile.
As you lift, carry, or press the under-filled bag, the sand violently shifts, forcing thousands of micro-corrections from your stabilizer muscles all over your body. Your core has to constantly readjust, and your grip has to work overtime to control the unpredictable load.
- How to Apply It: Progress by using the same weight in a larger bag. By increasing the potential for the sand to shift, you are increasing the neurological demand of the exercise. This is an advanced form of progressive overload that builds an unparalleled level of stability and core strength.
Method 3: Get a Grip (or Don’t)
How you hold the sandbag completely changes the nature of the exercise and its difficulty.
- Start with Handles: Most sandbags come with various handles. Using these provides the most stable grip and is the best place to start.
- Progress to “Handle-less” Grips: To truly progress, abandon the handles and grip the bag itself. This is where you build raw, functional strength.
- Bear Hug: Hug the bag horizontally against your chest. Now try to squat or carry it for distance. Your entire core, back, and arms must work as a single unit to clamp down and hold on.
- Zercher: Cradle the bag in the crook of your elbows. This is a brutally effective way to load your front squats and lunges.
- Shouldering: Lifting the bag from the floor and heaving it onto one shoulder is one of the most primal and effective total-body exercises you can do.
As noted by experts at the National Strength and Conditioning Association (NSCA), strongman-style training with “odd objects” like sandbags is incredibly effective for developing functional strength because it mimics the challenges faced in sport and life—lifting things that are anything but perfectly balanced.
Part 2: Tying It All Together – Your Smart Training Program
Knowledge without action is just trivia. Now it’s time to put everything you’ve learned into a structured plan. Remember: random workouts lead to random results. A thoughtful program is what turns your effort into progress.
The Non-Negotiable: Keep a Logbook
This is the single most important habit for long-term success. You cannot progressively overload what you do not measure. Your logbook doesn’t need to be fancy—a simple notebook or a note on your phone works perfectly. For every workout, track:
- The Date
- The Exercises
- The Tool & Weight/Leverage Used (e.g., “40lb Sandbag” or “20lb Mace, hands at bottom mark”)
- Sets & Reps
- Rest Periods
- A “Notes” section for how you felt or what you want to improve next time.
Sample 3-Day Unconventional Training Split
Here is a simple and effective template that incorporates all three tools, giving you a well-rounded week of training.
- Day 1: Kettlebell Focus (Power & Strength)
- A1: Kettlebell Goblet Squats (5 sets of 5-8 reps)
- B1: One-Arm Kettlebell Press (4 sets of 6-10 reps per side)
- B2: One-Arm Kettlebell Rows (4 sets of 8-12 reps per side)
- C1: Kettlebell Swings (EMOM for 10 minutes, 10-15 reps per minute)
- Day 2: Steel Mace Focus (Control & Mobility)
- A1: Steel Mace 360s (5 sets of 10 reps per side, focus on smooth tempo)
- B1: Steel Mace Lunge with Rotation (4 sets of 8 reps per side)
- C1: Steel Mace Barbarian Squats (4 sets of 10 reps, focus on upright torso)
- D1: Steel Mace 10-to-2s (3 sets of 15 reps per side, focus on control)
- Day 3: Sandbag Focus (Conditioning & Raw Strength)
- A1: Sandbag Bear Hug Squats (5 sets of 8-10 reps)
- B1: Sandbag Bent Over Rows (4 sets of 10-12 reps, using handles)
- C1: Sandbag Shouldering (AMRAP in 15 minutes, alternating shoulders)
The Rule of One
To ensure steady progress and avoid burnout, focus on progressing one variable at a time for a given exercise. For your Goblet Squats, work on adding reps for 2-3 weeks. Once you hit your target (e.g., 5 sets of 8), you can then focus on a new variable, like decreasing rest time or using a heavier bell for fewer reps.
Series Conclusion: Your Journey as a Forever Student
Our journey through the world of progressive overload is now complete. You started by learning the core principle, the “why” behind all progress. You then learned how to apply it with the power of the kettlebell, the leverage of the steel mace, and the chaos of the sandbag.
You now possess the knowledge not just to exercise, but to train with purpose and intelligence. Strength is a path, not a destination. It is a creative process of continuous learning and adaptation. With these principles and tools, you have everything you need to be a forever student of strength, building a body that is not just strong in the gym, but resilient, capable, and ready for anything.
Go build a stronger you.
References
Kraemer, G., & Glass, S. (2016). Strongman Training. NSCA Hot Topic Series. National Strength and Conditioning Association. Retrieved from NSCA.com.