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Get Stronger to Run Faster Ultimate Sandbag Workout

sandbag workout

Annmarie Licatese, DVRT Master, (DVRT Run Strong & Busy Parents Programs


Long before I ever started running, strength training and DVRT Ultimate Sandbag workout programs are how I chose to stay in shape. One day I decided to sign up for a 5k race. I had run very little before then and was insanely nervous that I wouldn’t even be able to finish the race.

I placed 4th in my age group.

Then, a year or so later, I decided I wanted to challenge myself to a 10k, Again, with just a few training runs under my belt, I raced an incredibly hilly 10k and remember it feeling like a breeze….so I signed up for another shortly after.

I placed 2nd in my age group.

My point in telling you this is not to brag but to explain that the reason I was able to run longer distances with having run very little before is because I already had an endurance base. Of course I would never advise anyone to run long distance races without building up their mileage safely but you also don’t have to be running every day to do it.

You can, and should be including strength and endurance based workouts into your training schedule to help build power, maximize performance and prevent injuries.

To make the most of these workouts and your time, they should focus on moving in more than just one plane of motion. When you’re running, you’re moving forward which is only working one plane of motion (sagittal) so it’s incredibly important to include exercises that also train in the frontal and transverse planes of motion meaning you need to move both laterally and rotationally.

Ultimate Sandbag workout programs like I show you below are exactly what I do to build both strength AND endurance. The bonus is that you don’t even need a gym to perform it – just a bag and a box or a bench at the park and you’re good to go!

sandbag workout

Perform each of these supersets 3x before moving on to the next set. Allow 30 seconds of rest between each of the exercises with 2 minutes of rest between sets.

I recommend using an Ultimate Sandbag Strength bag in order to get the most out of the workout. If you’re new to strength training or just getting familiar with the Ultimate Sandbag then starting with the Power bag (for women) is advised for this Ultimate Sandbag workout.


Rotational Squat to Overhead Press: Clean the bag up to your fists. Squat down then as you drive yourself back up, pivot your foot (squish the bug) as you rotate the bag directly overhead to the opposite site. Rotate back to the starting position and then repeat again on the alternate side.

Lateral High Pull: Start by deadlifting the bag up using the parallel handles. Step out to the side then hinge back the hips bringing the bag back down to the feet then stand up nice and tall while driving the elbows out.


Offset Clean: Start with the bag on top of your feet then hip hinge down. Grab the parallel handle with one hand and the outside handle or grip of the bag with the other. Clean the bag up to your fists performing all the reps on one side then repeating on the other.

Box Jumps: Stand directly in front of a box (or park bench) with your feet shoulder width apart. Drop into a partial squat then explode, driving yourself up onto the box making sure to land softly. Step or jump back down and then repeat.


Bent Over Rows: Start with the bag on top of your feet. Hip hinge down grabbing the bag by the parallel handles. Grip the handles, pulling them apart, making sure your shoulders are down and back. Bring the bag up to shin height then row the bag up to your belly button. Bring the back back down to your shins and repeat.

Clean Grip Carries: Start with the bag on top of your feet. Hip hinge down, grab the parallel handles and clean the bag up to your fists. With your shoulders down and back and your core engaged, slowly walk 40 meters without swaying your hips.

Incorporating this workout and similar total body strength and endurance based workouts into your routine twice a week with at least one rest day in between for maximum results.

Don’t miss great programs by Annmarie like her DVRT Ultimate Sandbag workout program for Busy Parents HERE or DVRT Run Strong HERE

sandbag workout