This Unexpected Sandbag Trick Can Build Total-Body Strength Better Than Traditional Weights

If you've been lifting weights for years, you know the same old exercises start to feel stale. Sure, grinding away at squats, bench presses, and deadlifts builds serious strength, but a static routine often means you'll plateau. That’s why incorporating new exercises—like the sandbag getup—that challenge your body in unexpected ways is key to staying engaged, breaking ruts, and unlocking next-level gains.

"The sandbag getup is widely used in tactical training, combat sports, obstacle course racing, and general fitness," says Joshua King, personal training leader at Life Time Gainesville, FL. "The movement is done by lying on your back with a weight-loaded sandbag, then standing up. Although the movement seems straightforward, it's more challenging than you might think. The sand in the bag is constantly shifting, giving your body a different weight distribution and challenge with every rep."

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Why It Works

The sandbag getup, a cousin of the beloved Turkish getup, is a powerful full-body movement that simultaneously builds strength, stability, and endurance. Sandbags introduce dynamic instability, which forces the body to recruit more stabilizing muscles compared to traditional weights like dumbbells, says Tyler McDonald, NASM-CPT. He also states sandbags might be more effective than dumbbells at building total-body strength and power for the following reasons:

• Improved Grip and Forearm Strength: The constantly shifting weight improves grip endurance and forearm strength.
• Better Core Engagement: Because the sand inside the bag moves unpredictably, your core works harder to stabilize throughout the entire movement.
• Real-World Application: Unlike fixed weights (e.g. barbells or dumbbells), sandbags mimic real-life lifting challenges—such as lifting a heavy duffel bag or moving an odd-shaped object.
• Versatility & Accessibility: Sandbags are easy to use anywhere and can be adjusted in weight simply by adding or removing filler bags.

For athletes, functional fitness enthusiasts, and anyone looking to improve their real-world strength and resilience, sandbags are a great training tool that challenges the body in ways traditional weights can't.

How to Do a Sandbag Getup

1. Start with feet hip-width apart and the bag in front of you. 
2. Clean the bag to your chest, then rest it on your left shoulder. 
3. Sit on your butt, then lie down on your back with the sandbag still on your shoulder. 
4. Using arms and legs, stand up for one rep and repeat, switching the sandbag to the opposite shoulder between each rep.