Sandbag Shoulder Workout: WoW 24 September

Shoulder WoW

The last workout of the week for September is a sandbag shoulder workout. The weather is starting to cool off so I thought an opportunity to get outside for at least part of the workout would be nice. If you really wanted to this whole workout could be done outside or you can do the main part inside and the finisher outside, it’s up to you. This is also a great workout to do with a buddy.

The Workout

Perform 10 Rounds of the following:

10 Sandbag Strict Shoulder Press

10 Sandbag Push Press

10 Sandbag Hang Power Clean

Then as a Finisher:

½ Mile Burden Carry (On a Treadmill or Outside)


How to Perform this Double Kettlebell Workout

All the moves for this workout should be familiar to most members of Body Force. If you are unsure of any of the moves, you can watch the demonstration video for clarification.

It is always a good idea to warm-up prior to strenuous exercise. Before you begin this workout, you should perform some dynamic stretching, maybe even about 5 minutes of light cardio.

There is no time element to this workout, so take your time to perform proper technique and full range of motions with each exercise. Pick a sandbag weight that will be a challenge, but that you can maintain good form throughout the entire workout.

You will begin this workout with the sandbag on the floor in front of you. Starting with 10 sandbag strict shoulder press, clean the sandbag from the floor to the front rack position. From here execute 10 strict shoulder press. Elbows locked out at the top of the press. Return to the front rack.

From the front rack position after your tenth strict press, continue right into the 10 push press. Bend your knee slightly, then explode up and extend your arms at the same time, locking out at the top. Return to the front rack and repeat for the remainder of the reps.

After the 10 reps of push press, lower the sandbag to the hang position. From here you will begin 10 hang power cleans. Bend slightly at the knees then explode through your hips, cleaning the sandbag back to the front rack position. After 10 reps you can drop the sandbag to the floor and begin the next round with the strict shoulder press.

Since there is no time element in this workout take rests when you need them.

Once you finish all 10 rounds of you will move on to the finisher for this workout; a ½ mile burden carry. Again, pick a sandbag that will be a challenge, but that you will be able to complete the half mile without stopping for rest. You can do the carry on a treadmill or outside. If you do it on the treadmill set the incline to max, and speed to about 3-3.5. I find it easier to start the treadmill then pick up the sandbag and get on it.

(USE EXTREME CAUTION when mounting the treadmill)

You can carry the sandbag across your shoulders or one shoulder switching as needed.  If you are doing the carry outside, walk down the street behind the shopping center, all the way down to the end past Lowes and back, that is about a half mile. Remember to take your access card if it is not staffed hours.

Watch the demonstration video below to see these moves.

Remember the importance of proper form and full range of motion on each movement. Don’t be an ego lifter.


Demonstrations Video

Make sure to check out our workout videos and blogs on our blog page:


Start your journey to fitness today, sign up for our 30-Day VIP Training program by filling out the form below:

Fill out my online form.