Sandbag Training: A
Sample 4-Week Training
Program
Katie Sell, PhD, CSCS,1 Kurt Taveras, BS,2 and Jamie Ghigiarelli, PhD, CSCS1
1
Department of Health Professions and Kinesiology, and 2Gridiron, Inc, Flushing, New York
SUMMARY
A VARIETY OF TRADITIONAL AND
NONTRADITIONAL RESISTANCE
TRAINING APPROACHES ARE
USED TO ENHANCE MUSCULO-
SKELETAL ADAPTATIONS IN
ATHLETES. SANDBAG TRAINING IS
AN EFFECTIVE AND POPULAR
TRAINING MODALITY ADOPTED BY
MANY STRENGTH AND CONDI-
TIONING COACHES AND PER-
SONAL TRAINERS. THE PURPOSE
OF THIS ARTICLE IS TO (A) BRIEFLY
REVIEW THE BENEFITS AND AP-
PLICATION OF SANDBAG TRAIN-
ING AS A PRIMARY AND
SUPPLEMENTAL RESISTANCE
TRAINING MODALITY AND (B)
PRESENT A SAMPLE PROGRAM
INCORPORATING SANDBAG
EXERCISES THAT MAY SERVE AS A
TEMPLATE FOR FUTURE PROGRAM
DEVELOPMENT.
ver recent years, strength and
O conditioning professionals have
placed greater emphasis on
functional trainingtraining that mim-
ics the demands of a given physical
activity or individual need (2,10). In an
effort to optimize strength and condi-
tioning practices, individuals have
looked to alternative training ap-
proaches that optimize available time
and resources, without compromising
fitness. Sandbag training has emerged
as a popular, practical, and productive
option that encompasses these training
considerations. The use of sandbags as
88 VOLUME 33 | NUMBER 4 | AUGUST 2011
training tools is an approach that falls
under the heading of free-weight
implement training (4,7). Lifting or
moving odd-shaped dynamic (e.g.,
water- or sand-filled) implements re-
quires muscular activation and input
from many, if not virtually all, of the
major muscle groups throughout the
body. Consequently, this form of train-
ing is a potentially more transferable
training approach to physically exer-
tive sport- and occupation-specific
tasks requiring multiplanar movement.
The most popular documented uses of
sandbag training are for strength and
conditioning in the athletic arena, for
tactical populations, and for strongman
events. Sandbag and implement train-
ing in general has become popular for
athletes pursuing sport-specific training
modalities. Sandbag training can reflect
the unpredictable resistance provided
by many of the situations inherent in
sports and strongman events and will
consequently help generate beneficial
and event-specific neurological training
adaptations. Furthermore, sandbag
weights (specifically tubes) have been
incorporated into training to supple-
ment or replace traditional barbells
because they are less expensive and
more reflective of the hand grip and
stance used in competition (9). This
rationale is supported by exercise
professionals and researchers, such as
Waller et al. (9), who suggested that .
the specific movements that are used in
the sport, occupation, or activities of
daily living must be used in the exercise
selection (p. 48).
Copyright National Strength and Conditioning Association
However, sandbag training has gained
credibility and popularity among a
variety of other populations, such as
children, nonathletic, and clinical pop-
ulations (4,6). Teixeira-Salmela et al. (8)
used low-intensity training programs
that incorporated sandbag weights to
improve gait performance in middle-
aged individuals under rehabilitation
for poststroke hemiplegia. Sandbag
training was incorporated into an
exercise and dietary program for obese
children that improved lean mass and
bone mineral integrity (11). Although
not attributable to sandbag training
alone, this latter study highlighted that
with the appropriate precautions in
accordance with youth resistance train-
ing guidelines (3), sandbag training can
be safely used by younger populations.
Sandbag training may also provide
a functional substitution for traditional
weight roombased machines or sup-
plemental training approach for tacti-
cal athletes, such as Emergency Service
or SWAT personnel. The dynamic and
unpredictable resistance provided by
sandbags forces the body to continu-
ally adjust position to maintain stability
during given functional movement
patterns. This variable resistance high-
lights the potential ability of this type
of training to mimic occupational tasks
like climbing over obstacles and lifting
or dragging victims. Furthermore,
sandbag training demands continuous
KEY WORDS:
sandbags; resistance training; fitness;
exercise; training program
activation (and thus training) of the
stabilizer muscles through the body,
improvements in which can signifi-
cantly reduce risk of injury if trained
through movement patterns reflective
of occupational tasks.
SAMPLE SANDBAG TRAINING
PROGRAM
Table 1 presents a 4-week training
program that incorporates sandbag
training appropriate for intermediate-
level resistance trainers and/or
individuals with some resistance train-
ing experience. The sandbag, barbell,
or dumbbell weight is not presented in
the table. A sandbag weight that allows
for the completion of the suggested
sets and repetitions should be chosen

Table 1
SB training program
Day 1 Day 2 Day 3

Exercise Volume* Exercise Volume* Exercise Volume*

Week 1
Seated SB front squat 2 3 10 SB front squat 238 SB front squat 2 3 10
SB carry 1 3 50 yd SB skull crushers 1 3 12, 1 3 10 DB overhead press 2 3 12
BB overhead press 1 3 10, 1 3 8, 1 3 6 DB bent-over rows 1 3 10, 2 3 8 SB drag 2 3 50 yd
DB lunge 2 3 20 DB farmers walk 2 3 50 yd SB shoulder toss 1 3 20
DB curl 3 3 10 Front planks 2 3 60 s Russian twists 2 3 20
Week 2
DB lunge 2 3 20 Russian twists 2 3 20 BB overhead press 2 3 15
SB skull crushers 238 Front plank 2 3 60 s SB front squat 1 3 10, 1 3 8,
136
DB curl 3 3 15 SB carry 3 3 50 yd SB slams 2 3 30 s
DB bent-over rows 2 3 15 SB slams 2 3 30 s Russian twists 2 3 20
SB front squat 1 3 10, 1 3 8, 1 3 6 SB up-rows 2 3 15 SB carry 3 3 50 yd
Week 3
DB carry 2 3 75 yd SB overhead press 2 3 15 SB front squat 1 3 20
SB farmers walk 2 3 60 yd SB hang cleans 3 3 10 SB farmers walk 2 3 60 yd
SB slam 2 3 40 s SB lunge 2 3 15 SB skull crushers 1 3 20
SB pull to shoulder 2 3 10 DB curls 2 3 20 SB shoulder toss 1 3 20
Front planks 2 3 80 s Russian twists 2 3 20 Side planks 2 3 45 s
Week 4
SB hang cleans 2 3 10 DB bent-over rows 3 3 12 SB slam 2 3 45 s
SB drag 1 3 50 yd SB overhead press 2 3 15 SB cleans and press 1 3 12, 1 3 10
SB burpees 2 3 10 SB front squat 2 3 12 SB drag 1 3 100 yd
Russian twists 2 3 20 SB farmers walk 2 3 70 yd SB skull crushers 2 3 10
Side planks 2 3 45 s SB Russian twists 3 3 20 DB curls 3 3 15
SB pull to shoulder 1 3 15 DB lunge 2 3 12 SB Russian twists 3 3 15
*Sets 3 repetitions unless otherwise noted.

Alternating sides (right side first, repeat on left).

BB barbell; DB dumbbell; SB sandbag.

Strength and Conditioning Journal | www.nsca-lift.org 89

Sandbag Training

Table 2
Sandbag exercise descriptions

Exercise Exercise description

Sandbag carry Sandbag can be carried distance prescribed in numerous ways.
Cradle bag high on chest and rest on biceps in front of the body (Figure 1)
Resting on either shoulder (be sure to alternate)
Maintaining form is an important component for any bag position.
Sandbag O-press In standing position, hold the ends of the sandbag in each hand at high
(overhead press) chest/anterior shoulder level, with shoulders and elbows flexed (Figure 2).
Extend the elbows and fully flex the shoulders to drive sandbag upward toward
ceiling and over the head. Hips and knees may flex (1/4 squat position) and then
extend simultaneously with the elbows to add an explosive element to the
press motion.
Keep head up and eyes looking forward.
Lower bag to starting position gradually and with control.
Sandbag lunge Cradle bag high on chest, resting on biceps in front of the body (Figure 1) or hold
in hug grip position (Figure 3).
Keeping upper body vertical and bag at chest level, step forward with the right leg,
flexing 90 at the knee and hip. Bring the left knee slowly to the floor (light touch).
Bring both legs back to starting position and repeat, alternating legs.
Sandbag front squat In a standing position, cradle sandbag high on chest (Figure 1) or in hug grip position
(Figure 3), feet shoulder-width apart and flat on the floor.
Stand erect with upper body vertical and back straight. Begin downward movement
by flexing at the hips and knees until thighs break parallel.
Upward movement begins once the thighs have broken parallel by extending the
hips, knees, and ankles (triple extension).
Keep head up, back straight, and eyes looking forward during return movement. Return
to starting position, keeping correct form.
For the seated version of the sandbag front squat, the lifter descends until the buttocks
are seated on a bench or chair, as opposed to the thighs breaking parallel.
Sandbag skull crushers Lie supine on a bench holding the ends of the sandbag in each hand with shoulders
flexed and elbows extended (slight bend in elbows allowed) (Figure 4a).
Flexing at the elbow, while maintaining should flexion, bring sandbag slowly toward
forehead, pause (Figure 4b), and return to overhead position.
Sandbag up-row Stand erect holding sandbag in front of the body using a pronated grip (either gripping
the handles or the actual sandbag) with full elbow extension. Feet shoulder-width apart.
Pull sandbag upward by flexing at the elbows and abducting the shoulders.
Maintain slight flexion in the knees and keep head up.
Top of the sandbag should finish between midsternum and chin or when the elbows
are at shoulder level (Figure 5).
Slowly lower the sandbag back to the starting position.

(continued )

90 VOLUME 33 | NUMBER 4 | AUGUST 2011

 Table 2
(continued)

Exercise Exercise description

Sandbag farmers walk Two sandbags of the same weight are needed for this exercise. Use squat motion when
bending down to pick up sandbags with each hand.
Each sandbag should be held with a closed grip to the side of the body with full elbow
extension (Figure 6).
Keeping torso extended and shoulders retracted, head up, and eyes facing forward,
walk designated distance.
Return bags to the floor in same squat motion they were retrieved.
Sandbag drag Hold one end of sandbag with both hands using a pronated grip. Keep opposite end of
sandbag in contact with the floor (Figure 7).
Maintain shoulder and elbow extension throughout the exercise.
Lean back with shoulders retracted while stepping backward (small steps) and dragging
sandbag for designated distance or time.
Sandbag shoulder toss In a standing position, hold sandbag in front of the body with the left hand on the
proximal side of sandbag/handle and the right hand on the middle portion.
If using a sandbag without handles, start by cradling the sandbag, as opposed to
gripping the handles (Figure 1).
Maintain feet shoulder-width apart, head up, and eyes facing forward throughout
the exercise.
Initial movement involves flexing the hips and knees (1/4 squat) in preparation for
explosive upward movement.
Upward movement involves explosive extension of the hips and knees, elbow extension,
horizontal adduction of the left shoulder, and horizontal abduction of the right shoulder
to toss sandbag onto the right shoulder (Figure 8).
Slightly flex the hips and knees to assist movement of sandbag back to starting position.
Reverse hand position and toss sandbag onto the left shoulder. One repetition includes
a lift to both shoulders.
Sandbag hang clean Hold the ends of the sandbag in each hand in a standing position, with feet
shoulder-width apart, back straight, and eyes facing forward. Start with elbows
extended and sandbag at midthigh level, with knees and hips flexed (hips at a higher
level than knees).
Initial upward movement involves extending the hips, knees, and ankles (triple
extension), while shrugging the shoulders in an upward motion, keeping the elbows
extended and the sandbag close to the body.
At the top of the upward movement or pull phase, the lifter rapidly flexes the elbows
(keep elbow high) and rotates the elbows and wrists to catch the sandbag at shoulder
level. The catch phase is assisted by rapid hip, knee, and ankle flexion.
Finish position resembles the starting position for a push press (Figure 2) and is achieved
by pushing up against the sandbag and extending the hips, knees, and ankles. Avoid
excessive hip flexion during this final movement, elbows should also remain high, and
torso straight. Keep sandbag close to body throughout exercise.
Lower bag to starting position gradually and with control.

Strength and Conditioning Journal | www.nsca-lift.org 91

Sandbag Training

Table 2
(continued)

Exercise Exercise description

Sandbag burpees
Sandbag slam
Sandbag Russian twists
Sandbag pull to shoulder
Stand erect and hold the sandbag in front of the body with elbows and shoulders
extended. Feet should be shoulder-width apart.
Flex the hips, knees, and ankles bringing the sandbag to the floor in a full squat position.
Keep elbows extended and hands flat on the floor on either side of the sandbag.
Rapidly flex the shoulders and extend the hips and knees into the upward position
for a standard push-up. Keep knees and ankles together during movement. Keep
head up and eyes facing up and forward (Figure 9).
Jump from push-up position back to squat position by forcefully flexing the hips and
knees while extending at the shoulders.
Grip sandbag and extend hips, knees, and ankles to starting position for sandbag hang
clean. Proceed with sandbag hang clean exercise.
Finish position resembles the starting position for an overhead or push press (Figure 2).
One repetition is complete when the bag is returned in a controlled manner to the
starting position.
Sandbag starts on the floor on the right side of the body. Flex the right hip, and slightly
flex the right knee, while gripping the ends of the sandbag in each hand, with feet
shoulder-width apart (Figure 10).
Maintaining elbow extension (slight flexion is allowed), rotate sandbag up right side of
body, overhead and back down the left side of the body, making a large arch with
the bag.
Try to maintain sandbag over the head, not in front of the body.
Begin in the hook position with the upper torso raised 60 from the floor. Feet are
raised approximately 6 in. from the floor.
Sandbag starts on the floor on the right side of the body. Hold the ends of the
sandbag in each hand (Figure 11).
Pick the sandbag up and rotate trunk to the left side, tapping the left side of the
sandbag to the floor. Return to the right side and tap the right side of the sandbag
on the floor.
Repeat rotation and tap motion for designated time or repetitions.
Sandbag starts on the floor. Hold the ends of the sandbag in each hand with feet
shoulder-width apart, hips, knees and shoulders slightly flexed, elbows extended,
shoulders retracted, and back straight (Figure 12).
Forcefully extend hips and knees to lift sandbag. As lower body extends, shoulders
horizontally adduct (left shoulder) and abduct (right shoulder), and elbows flex to
assist toss of sandbag onto the right shoulder (Figure 8).
Slight hip and knee flexion is encouraged as sandbag is caught on shoulder. Fully
extend the hips and knees to complete exercise.
Return to starting position by flexing at the hips and knees.
Repeat exercise onto the left shoulder. One repetition includes a lift to both shoulders.

initially. It is important to remember accordance with the established guide- increases for upper-body and isolated
that this weight may be different for lines (5), increases in weight lifted lower-body exercises. The exercise
men and women of different ages and should be conducted in a progressive should be stopped and a physician
levels of lifting experience. In and gradual manner, with smaller should be consulted if pain presents

92 VOLUME 33 | NUMBER 4 | AUGUST 2011

 Table 3
Squat progressions

2 Leg, supported* 2 Leg, stable Unilateral, stable

Body weight only* Seated front squatwide Front squatwide base Directional lunge
base of support of support (forward/backward lunge)
Add weight Sandbag seated front squat Sandbag front squat with Sandbag lunge with sandbag
with sandbag in sandbag in
Hug position Hug position Hanging either side of the body
Hug position
Cradle position Cradle position Cradle position
Add weightchange Sandbag seated front squat Sandbag front squat with Sandbag lunge with sandbag
center of gravity with sandbag sandbag
Held in front of chest Held in front of chest Held in front of chest
Overhead Overhead Overhead
*Progressions should not be attempted until correct form has been demonstrated for squat with body weight or dowel.

Or 2 lighter sandbags, 1 in each hand.

Alternative: overhead press with squat.

during any exercise. As mentioned
earlier, sandbags have been used safely
by clinical populations, but even
asymptomatic healthy individuals us-
ing this type of training for the first
time should be supervised by a certified
exercise professional. This decreases
potential safety issues and increases
the likelihood of correct form as the
lifter adapts to moving the possibly
unfamiliar dynamic resistance generated
by the sandbag.
The program presented emphasizes
a whole-body, multijoint, and multi-
planar workout on each day of the
3-day-per-week program. The exer-
cises were selected to focus on activat-
ing and strengthening muscle
stabilizers and movers. The program
starts with simple familiar movements,
such as a bicep curl and seated front
squat, and moves progressively onto
exercises that require more complex
movement or necessitate greater stabili-
zation. Each exercise should be com-
pleted with correct form (Table 2),
through a full range of motion, and
while maintaining an appropriate breath-
ing pattern. Exhalation should occur
during the positive movement or when
the greatest effort is being exerted (1).

Figure 1. Cradle grip. Possible start

position for sandbag carry, Figure 2. Catch position for hang clean.
front squat, and shoulder Start position for sandbag
toss. overhead or push press. Figure 3. Hug grip position.

Strength and Conditioning Journal | www.nsca-lift.org 93

Sandbag Training
Figure 4. (A) Starting position for
sandbag skull crushers and
(B) end point for sandbag
skull crushers.
Descriptions for exercises not involving
sandbags are not presented in Table 2,
but lifters are directed toward the
National Strength and Conditioning
Association Web site for information
and videos on correct form (http://
www.nsca-lift.org/videos/displayvideos.
asp). If a sandbag is the only piece of
apparatus available, each exercise pre-
sented in Table 1 can be modified to use
a sandbag for resistance.
The volume of exercise and rest periods
between sets is influenced by several
factors, including but not limited to
Figure 5. End point for sandbag up-row.
94 VOLUME 33 | NUMBER 4 | AUGUST 2011
Figure 7. Sandbag drag. Both hands grip
handle or end of sandbag,
elbows extended and
shoulders retracted.
Figure 6. Sandbag farmers walk with
2 identical sandbags held in
each hand.
training status, experience with imple-
ment and sandbag training, and overall
resistance training goals. For example,
the volume of exercises presented in
Table 1 is designed for an intermediate
lifter interested in enhancing muscular
strength and endurance, and therefore,
rest periods between sets may last
between 40 and 60 seconds but may
vary to reflect the musculoskeletal goals
of the client (1). For example, decreasing
rest periods to 2030 seconds will help
maintain an elevated heart rate and
possibly incorporate an aerobic compo-
nent in a similar manner to that inherent
in circuit training approaches. An alter-
native program design that manipulates
the rest periods, the sets and repetitions,
or the exercise choices presented in
Table 1 may be appropriate depending
on the clients training goal (6).
Sandbag exercises may also be com-
pleted with the bag in a variety of Figure 8. End point for shoulder toss and
positions depending on comfort level, sandbag pull to shoulder.

Figure 9. Push-up position during
sandbag burpees exercise.
Figure 10. Start position for sandbag
slam.
Figure 11. Russian twist while gripping
sandbag.
Figure 12. Start position for sandbag
pull to shoulder.
difficulty level, sandbag size (length and
distribution of weight), and even hand
size of the client. Common sandbag
positions include grippingthe handles of
the sandbag (Figure 5), gripping the
actual sandbag (Figure 11), and cra-
dling the sandbag (Figure 1). Each of
these positions places slightly different
demands on the wrist and forearm
musculature and the muscles stabilizing
the shoulder and torso. For this reason,
careful attention should always be paid
to the choice of sandbag weight used,
especially when exploring a new grip
position or new sandbag exercise.
As with many forms of resistance
training, sandbag training can be easily
progressed or regressed in difficulty to
accommodate progressive overload or
continued inclusion, respectively. The
progression of a resistance training pro-
gram can occur in many ways, such as
through the manipulation of sets, repe-
titions, exercise choice, speed of exercise
completion, and frequency of exercise
session (1,5). In Table 1, the program
includes a sandbag front squat and
sandbag overhead (O-) press. These are
2 exercises that can be easily progressed
or regressed to suit individual need,
training status, or training goal. Table 3
presents a possible progression series
using the squat exercise. Holding the
sandbag by the handles and away from
the chest is more challenging than
holding the sandbag close to the chest
(as in the cradle or hug position). sandbag is held in 1 hand at the side of
Strength and Conditioning Journal | www.nsca-lift.org
Another simple progression involves the
sandbag O-press. The sandbag O-press
can be combined with a sandbag hang
clean for a sandbag clean and press if the
program calls for greater complexity and
challenge. The sandbag clean and press is
a complex movement and therefore
requires correct technique execution for
both the sandbag hang clean and the O-
press independently before the clean and
press is introduced. Structural multijoint
exercises are typically more challenging
than machine-based exercises because
they tend to induce activation of the
trunk musculature and stabilizing ele-
ments to a greater extent.
In the program presented in Table 1,
the abdomen-specific exercises listed
include sandbag planks and Russian
twists. However, the abdominal
muscles are used in virtually all the
structural exercises presented in this
program. Alternative abdominal sand-
bag exercises may include sandbag
crunches, V-Ups, and weighted front
planks. Sandbags can be placed across
the lower back during a front plank
exercise, but the lifter should exhibit
sufficient strength in the low back and
be free of back pain. Sandbag crunches
involve lying in a supine position, with
the legs in a hook position and feet
held. The sandbag is held across the
chest using one of the grip positions
described earlier. The upper body is
raised up toward the knees until the
scapulae are off ground. The upper
body is lowered back to the floor in
a controlled manner, and the crunch is
repeated. Sandbag V-Ups involve lying
in a supine position but with both legs
kept straight and lifted up toward the
ceiling (ankles flexed at 90). The
sandbag is held with the hands grip-
ping the handles or the sandbag, with
elbows extended and arms held out
toward the feet. Similar to the crunch,
the upper body is raised up toward the
toes until the scapulae are off ground.
The upper body is lowered back to the
floor in a controlled manner before the
movement is repeated. Sandbag side
bends are performed from a standing
position. In the starting position, the
95
Sandbag Training
body, with the scapulae retracted and
the client facing forward. The sandbag
is maintained close to the side of the
body and gradually lowered toward
the floor in a controlled manner and
without forward flexion of the torso.
The sandbag is lowered as close to the
floor as possible without lifting the
opposite foot off ground and is then
returned to the starting position.
The library of possible sandbag exer-
cises is extensive and a constantly
expanding list of possible sandbag
usage. This diversity of potential ex-
ercises can provide the exercise pro-
fessional or strength and conditioning
coach with an invaluable resource.
Clients or athletes unable to complete
a given exercise and those needing
more of a challenge can be provided
with an appropriate alternative, but
exercises for a given body region can
also be selected based on motivation,
enjoyment, and applicability to the
individual need.
SUMMARY
Sandbag training is not a new or novel
modality, having been used by individ-
uals training for strongman events or
activities with a similar metabolic and
biomechanical demand. However, sand-
bag training as a primary or supplemen-
tal form of training has grown in
popularity over the past decade in
multiple strength and conditioning set-
tings. An effective resistance training
program may use many modalities and
devices to achieve optimal gains in
strength, power, or functional perfor-
mance. Sandbag training provides a rel-
atively inexpensive yet effective way to
introduce variety and progression to a
resistance training program. Commercial
sandbags are available for purchase but
can also be constructed using canvas
military duffel bags, canvas sports bags,
potato bags, or any type of bag that is
made of rugged durable material (even
bedding). This makes the apparatus
involved in sandbag training easy to con-
struct, affordable, and resource/storage
96 VOLUME 33 | NUMBER 4 | AUGUST 2011
friendly. As a precaution, the sand can be REFERENCES
placed in individual tightly sealed bags 1. Baechle TR, Earle RW, and Wathen D.
before being put into a larger sandbag or Resistance training. In: Essentials of
Strength Training and Conditioning
duffel bag.
(3rd ed). Baechle TR and Earle RW, eds.
Despite the benefits of sandbag training Champaign, IL: Human Kinetics, 2008. pp.
presented in this article, any strength and 381412.
conditioning professional must take care 2. Berning JM, Adams KJ, Climstein M, and
to incorporate and implement sandbag Stamford BA. Metabolic demands of
exercises in a safe and appropriate junkyard training: Pushing and pulling
manner. Caution should be taken when a motor vehicle. J Strength Cond Res 21:
853856, 2007.
working with populations other than
asymptomatic healthy adults, with cur- 3. Faigenbaum AD, Kraemer WJ, Blimkie CJ,
rent resistance training experience. A Jeffreys I, Micheli LJ, Nitka M, and Rowland TW.
Youth resistance training: Updated
different selection of exercises to the
position statement paper from the
program presented in Table 1 may be National Strength and Conditioning
more beneficial for special populations Association. J Strength Cond Res 23:
(e.g., law enforcement officers, body- S60S79, 2009.
builders, lacrosse players). However, the 4. Hedrick A. Implement training. NSCAs Hot
program presented in this article may Topic Series [online]. 2008. Available at:
serve as a starting point for lifters new to http://www.nsca.com/HotTopic/
sandbag training or for those looking for download/Implement%20Training.pdf.
a foundation upon which to build a more Accessed: March 3, 2009.
comprehensive or advanced training 5. Kraemer WJ and Ratamess NA.
program. Fundamentals of resistance training:
Progression and exercise prescription.
Med Sci Sport Exerc 36: 674688,
2004.
Katie Sell is an
6. Roozen M. Sandbag training. Perform Train
assistant professor
J 7: 1516, 2008.
in the Department
of Physical Educa- 7. Santana JC. Machines versus free
weights. Strength Cond J 23: 6768,
tion and Sport Sci-
2001.
ences at Hofstra
8. Teixeira-Salmela LF, Nadeau S, McBride I,
University.
and Olney SJ. Effects of muscle
strengthening and physical conditioning
Kurt Taveras is
training on temporal, kinematic and kinetic
a strength and
variables during gait in chronic stroke
conditioning survivors. J Rehab Med 33: 5360,
specialist in the 2001.
Gridiron, Inc,
9. Waller M, Piper T, and Townsend R.
at Hofstra Strongman events and strength and
University. conditioning programs. Strength Cond J
25: 4452, 2003.
10. White J. The U.S. Marine Corps combat
fitness test: What is driving the paradigm
Jamie Ghigiarelli
shift. NSCA TSAC Rep 9: 12,
is an assistant
2009.
professor in the
11. Yu CC, Sung RY, So RC, Lui KC, Lau W,
Department of
Lam PK, and Lau EM. Effects of strength
Physical Education training on body composition and bone
and Sport Sciences mineral content in children who are
at Hofstra obese. J Strength Cond Res 19:
University. 667672, 2005.