Get Stronger Upper Body With Sandbag Exercises for Shoulders
If you're looking for a way to get stronger shoulders, look no further than sandbag exercises. Sandbags are a great tool for working the entire upper body, and shoulder exercises are some of the best. In this blog post, we'll discuss why shoulder exercises are so beneficial, and we'll also show you how to do a few simple shoulder exercises with a sandbag. So if you're ready to start building stronger shoulders, keep reading!
Why are shoulders so important?
Shoulder muscles are some of the most important muscles in the body. No matter what you do with your arms, your shoulders are always involved. They also help support and stabilize our upper bodies, as well as give us the ability to reach, lift, push and pull. Plus, strong shoulders can help you look great in clothing and help with that V-Taper.
Best 8 Shoulder Exercises
Let's dive into best exercises that you can do with a sandbag to build stronger shoulders...
Sandbag overhead press
The sandbag overhead press is a great way to target the shoulders and it's really easy to do.
Start with the sandbag held in both hands at shoulder height. Your grip depends on what kind of sandbag you have.
Lift it above your head while keeping your core engaged. Don't lock your elbows at the top.
Return to the starting position. You can do 8 to 15 repetitions.
Start with the sandbag held in both hands at shoulder height. Your grip depends on what kind of sandbag you have.
Lift it above your head while keeping your core engaged. Don't lock your elbows at the top.
Return to the starting position. You can do 8 to 15 repetitions.
Sandbag Upright row
This exercise is great for targeting your shoulder muscles. Start with the sandbag held in front of you, palms down. Lift it to chest level while keeping your core engaged and elbows pointing away from your torso.
Keep the sandbag near you throughout the movement. Return to the starting position and repeat 8 to 15 times.
A variation of this exercise is Sandbag Single Arm Upright Row. Basically the same but do one arm at the time.
Keep the sandbag near you throughout the movement. Return to the starting position and repeat 8 to 15 times.
A variation of this exercise is Sandbag Single Arm Upright Row. Basically the same but do one arm at the time.
Sandbag Lateral raise
The sandbag lateral raise will help to target the middle part of your shoulders.
Hold the sandbag in your arm hanging down.
Raise your arms out to the sides while keeping a slight bend in your elbows and your core engaged.
Lower the arm back to the starting position and repeat 8 to 15 times. Now change the arm and repeat.
Hold the sandbag in your arm hanging down.
Raise your arms out to the sides while keeping a slight bend in your elbows and your core engaged.
Lower the arm back to the starting position and repeat 8 to 15 times. Now change the arm and repeat.
Sandbag Corkscrew
Hold the sandbag vertically in front of you.
Bring your arms up and twist them to one side while keeping your core engaged.
Return to the starting position and than change side.
Do this 8 to 15 times on each side. After this exercise, you will definitely feel the burn in your shoulders.
Bring your arms up and twist them to one side while keeping your core engaged.
Return to the starting position and than change side.
Do this 8 to 15 times on each side. After this exercise, you will definitely feel the burn in your shoulders.
Sandbag Front Raise
This exercise works the front of your shoulders and helps to build strength.
Start with the sandbag held in front of you, palms facing down.
Raise the bag up in front of you while keeping your core engaged.
Lower it back to the starting position and repeat 8 to 15 times.
A variation of this workout is doing Sandbag Single Arm Front Raise. The movement is similar but only with one arm.
Start with the sandbag held in front of you, palms facing down.
Raise the bag up in front of you while keeping your core engaged.
Lower it back to the starting position and repeat 8 to 15 times.
A variation of this workout is doing Sandbag Single Arm Front Raise. The movement is similar but only with one arm.
Sandbag Single Arm Shoulder press
Start with the sandbag laying on one shoulder, held in one hand with the other hand helping to balance the sandbag.
Press the sandbag up above your head slightly on one side while keeping your core engaged and the other hand helping with the balancing and the movement.
Lower it back to the starting position and repeat 8 to 15 times before changing sides.
Press the sandbag up above your head slightly on one side while keeping your core engaged and the other hand helping with the balancing and the movement.
Lower it back to the starting position and repeat 8 to 15 times before changing sides.
Sandbag Single Arm Rear Delt Fly
This exercise targets the rear deltoids, which are an important part of the shoulder musculature.
Start with the upper body slightly bend forward, sandbag held in one arm hanging straight down.
Raise the sandbag up while keeping your core engaged and bent forward throughout the movement. Elbow should be slight bend all the time.
Lower it back to the starting position and repeat 8 to 15 times before changing arms.
Start with the upper body slightly bend forward, sandbag held in one arm hanging straight down.
Raise the sandbag up while keeping your core engaged and bent forward throughout the movement. Elbow should be slight bend all the time.
Lower it back to the starting position and repeat 8 to 15 times before changing arms.
Sandbag Single Arm Crucifix
This exercise is a great way to target all parts of the shoulders. Start with the sandbag held in one arm hanging down in front of you. Raise the bag up in front of you while keeping your core stabilised. When you reach shoulder height move the arm to the side like in the top position with lateral rise. Than lower the arm back down to the side. Now do the reverse. Raise your arms out to the side with a slightly bend elbow. At the top position move your arm in front of you and than back down. That is one rep. Again, you can do 8 to 15 of those.
What is Sandbag Shouldering?
I'm going to include this here, because many of you think this is primarily a shoulder excercise - because of the name. Actually Sandbag shouldering is a total body exercise that primarily targets the glutes, hamstrings, lower back, middle back, to a smaller degree also the biceps, forearms, shoulders and traps.
Although it may not look demanding, sandbag shouldering is a great exercise to help you burn calories and get in shape. The basic movement looks simple: lift the sandbag to your shoulder and repeat. But don't forget the proper form. Let's break down the movement into three parts...
Sandbag Shouldering Part 1: Proper starting position
Place the sandbag so that it runs length-ways between your feet and the middle of the bag.
Maintaining a neutral spine position, hinge back and drop your hips and keep your back flat.
This positioning will make sure alignment of the hinge stays true.
For best results, keep your shin angle as close to vertical as possible while also keeping your hips pushed back and relatively high.
Keep your spine in a neutral to slightly extended position, with your shoulders higher than your hips.
What that means is, as you reach down towards the floor, your hips are going to have to drop. You need to find out how high you can keep your hips, while keeping them lower than your shoulders.
For injury prevention and proper form, it is essential to keep your hips higher than your knees while also having a neutral to slightly extended spine.
Maintaining a neutral spine position, hinge back and drop your hips and keep your back flat.
This positioning will make sure alignment of the hinge stays true.
For best results, keep your shin angle as close to vertical as possible while also keeping your hips pushed back and relatively high.
Keep your spine in a neutral to slightly extended position, with your shoulders higher than your hips.
What that means is, as you reach down towards the floor, your hips are going to have to drop. You need to find out how high you can keep your hips, while keeping them lower than your shoulders.
For injury prevention and proper form, it is essential to keep your hips higher than your knees while also having a neutral to slightly extended spine.
Sandbag Shouldering Part 2: Pull
Grasp the sandbag at its center.
As you grab the bag, continue tracking the shoulders to avoid roundness in the upper back. This is important to prevent the shoulders from collapsing forward.
To maintain proper form, keep your chest puffed out and shoulders back so that your spine is in alignment.
By pinching your shoulder blades back, you will increase the load placed on your posterior chain. This extra pressure will work the hamstrings and gluts more intensely.
As you grab the bag, continue tracking the shoulders to avoid roundness in the upper back. This is important to prevent the shoulders from collapsing forward.
To maintain proper form, keep your chest puffed out and shoulders back so that your spine is in alignment.
By pinching your shoulder blades back, you will increase the load placed on your posterior chain. This extra pressure will work the hamstrings and gluts more intensely.
Sandbag Shouldering Part 3: Catch
Use all your might to push your feet into the floor and raise your hips until you're standing tall.
Rapidly move the bag forward along your front side. As it nears your hips, bring your elbows back and close to your body so the bag stays tight against you.
The goal is for the bag to land on your shoulder softly so you can remain standing tall with your hips and shoulders square.
Keep your posture in perfect upright position and from there pull your hips back and follow the bag back to the first position on the floor.
Great! That is one rep! You continue with the next rep with the other shoulder.
Rapidly move the bag forward along your front side. As it nears your hips, bring your elbows back and close to your body so the bag stays tight against you.
The goal is for the bag to land on your shoulder softly so you can remain standing tall with your hips and shoulders square.
Keep your posture in perfect upright position and from there pull your hips back and follow the bag back to the first position on the floor.
Great! That is one rep! You continue with the next rep with the other shoulder.
Sandbag Shouldering variations
There are a few variations of the Sandbag Shouldering workout. You may have heard about Sandbag Over Shoulder Toss or Sandbag Over Shoulder Throw. These are very similar but usually involve throwing or tossing a sandbag from the top position back to the ground behind you or in front of you.
None of these are a typical shoulder workout but I included it here because it's such a great workout to include in your workout routine. It will burn a lot of calories but also help you build muscles all over your body.
None of these are a typical shoulder workout but I included it here because it's such a great workout to include in your workout routine. It will burn a lot of calories but also help you build muscles all over your body.
Conclusion
Sandbag exercises are a great way to strengthen your shoulders and upper body. Shoulder exercises such as sandbag overhead press and sandbag Upright row will help you build strength and stability, while also looking great in clothing. Just make sure to keep your core engaged during all of these exercises to avoid injuries!
So if you're ready to get started, grab a sandbag and give these shoulder exercises a try.
Good luck, and have fun!
So if you're ready to get started, grab a sandbag and give these shoulder exercises a try.
Good luck, and have fun!
