Gray Cook's Sandbag Workout

FMS Co-Founder Gray Cook shares some of his favorite sandbag exercises that he likes to include in his workouts. The goal of Gray's workouts is to perform moves that will allow him to continue to be active and enjoy the activities he enjoys.

1. ‪@SandbagFitness‬ Pendulum Swing

Why: This pattern allows the body to dump tension in the neck and shoulders, while syncing breathing with the movement. This coordination facilitates better stability and energy transfer through the body. A greater swing can work toward better mobility, and the body can control the swing for greater stability.

How: While standing tall and with weight distributed evenly between your feet, hold the sandbag in one hand by the end handle. Swing the bag in front of your body. Allow your body to rotate to the farthest point you can maintain stability while remaining over your base of support. Inhale as the bag swings in front, and exhale as the bag returns to the starting position. Allow the bag to continue swinging behind you and maintain the same breathing structure as the bag swings to the farthest point posteriorly. Use the momentum of the bag to allow your body to rotate in the opposite direction. Continue for 20 seconds, then switch hands and repeat on the other side. After completing each side in a single arm motion, place both hands on the same handle, and follow the same pattern. Range of motion will decrease, and the legs will have more movement to protect the back.

2. Ultimate Sandbag Windmill

Why: The Windmill pattern helps enhance shoulder stability, core stability, and thoracic spine mobility while working the deadlift pattern.
How: Hold the sandbag in an overhead armbar position with the elbow locked. Keep the feet hip to shoulder-width apart. Rotate the upper body and sit the hips back into a deadlift as the freehand reaches toward the same-side foot that is holding the bag. Make sure to maintain the armbar and grab the bag side pectoral with the freehand. There should be little weight on the opposite foot. Descend until resistance is met. The full range of motion does not have to be covered on the first repetition, or at all. Return to the standing position, if necessary. Sync the breathing with the movement, exhaling during descent, and inhaling when standing. Keep the bag over the same-side foot for the entire movement. Progress through the movement for 30 seconds, and switch to the other side. Note any differences between the left and right sides.

3. Ultimate Sandbag Shoulder Extension

Why: The postural drill creates an opportunity to own better shoulder extension by holding shoulder extension. Think of this as a hip flexor stretch for the upper body!

How: Grasp the sandbag on each end in an arms-behind position. The sandbag should be light. There is no need for great resistance. This movement combines shoulder extension, deadlift position, and a squat. As you bring the bag up your back, fold into a deadlift position, and extend the shoulders, so that the arms are perpendicular to the ground. The movement should be a drag up the back and a press, not a swing into position. Allow the neck to relax. From this position, drop into a squat and maintain the same arm angle. As you drop into the squat, bring the head and neck up to a neutral position. Exhale when squatting, and inhale as you stand. This forces the shoulders to extend more. Perform 3-5 squats.

4. Ultimate Sandbag Supine Chop & Lift

Why: This drill focuses on reflexive core stability. As the arms move through the chop and lift patterns, the core must react to maintain the base of support.

How: Lie in a supine position holding the sandbag on each end with a diagonal orientation. The feet are flat on the floor and the knees are bent. Begin with the feet shoulder-width apart. Extend the bag toward the higher arm in a lifting pattern, until you reach the end range. Allow the bag to lie on the higher arm. Then, flow in the opposite direction in a chopping pattern toward the lower arm. Allow the lower arm to extend fully until the bag lies on the lower arm. Inhale at the end range of each pattern, and exhale as the bag returns to home position over the trunk. To increase stability, bring the feet to hip-width. If it is desired to increase difficulty, raise one leg, and follow the movement pattern in a single-leg stance. Perform for 20 seconds, each direction.