Course curriculum

    1. Welcome to Sandbag Universtity

    2. Expectations

    3. What You Will Need

    1. Why We Love Sandbags!

    2. How to pick Up a Sandbag

    3. How to Hold

    4. Loading

    1. Sandbag Carry

    2. Sandbag Front Rack Carry

    3. Sandbag Hinge

    4. Sandbag Warm Up

    1. Sandbag Rotational Deadlift

    2. Sandbag Row and Slams

    3. Sandbag Swami

    4. Sandbag Toss

    5. Barracuda Rolls

    6. Sandbag Flips

    7. Cossack Squats

    8. Sandbag Cleans

    9. Sandbag Press

    10. Sandbag Front Squat

    11. Sandbag Lunge Variations

    12. Sandbag Floor Press

    1. Beginner 4-Week Program

    1. Using Sandbag for Mobility

    2. Sport Specific Integration

    3. Mindful Movement Practice

About this course

Master Functional Strength in Just 4 Weeks—Get Started Today at 71% Off

Join 48 lessons of expert-led training covering everything from foundational movements to advanced progressions. Invest in your functional strength today.

Enroll today

What You'll Master

Complete functional strength framework you'll learn across 48 expert-led lessons and training programs

  • Master 20+ sandbag exercises and movement patterns

  • Learn proper breathing, bracing, and body mechanics

  • Build complete 4-week training programs for any level