Introducing Sandbag Fitness

The Sandbag is probably one of the most versatile and cost effective training tools in the health and fitness market at present due to its design, ease of use and ability to transport.

These days my life is super busy due to running 2 businesses, wanting to spend time with my wife and 11 month year old son as well as wanting and needing to keep fit and active so that I can do all of the above. As a result of all of this I am needing to be a lot more adaptable and creative with my training and I am always looking for quality sessions over quantity due to not being able to always get to a gym to train or spend a good 1 – 1.5 hours training. The sandbag has been a big part of allowing me to achieve this in relation to my health and fitness goals and I have a lot to thank for this great training tool.

Approximately 2 – 3 years ago I bought my first couple of sandbags and since I hadn’t really every completed any training in how to use the bags and incorporate them into my everyday workout, I ended up purchasing the ebook “Sandbag Fitness, The Complete Guide To Sandbag Training” by Sandbag Training Expert Mat Palfrey.















Check out his his range of Sandbag books here.  This was a great starting point and resource to use as I learnt and practiced many different sandbag exercises.

Recently I have been in touch with Sandbag Training Expert and Author of many Sandbag Training books Matt Palfrey and he was generous enough to share some great Sandbag training workouts from his new book “Sandbag Fitness : 150 High Intensity Workouts“.  For those who are wanting to try out these workouts, please see the programs below.


SAMPLE WORKOUTS FROM “Sandbag Fitness: 150 High Intensity Workouts”















1. Strength: 

Heavy Sandbag Power Clean, Push Jerk and Back Squat. Perform with the heaviest bag you can manage to lift overhead and perform back squats to failure for each set. Rest for 3-5 minutes between sets and repeat for 5 sets in total.Record your total number of back squat repetitions.

2. Endurance: 

15 – 1 of the following exercises (perform 15 repetitions of each one, then 14 etc.):Sandbag Floor Press
Sandbag Shoulder Get Ups (switch shoulders at 5)
Sandbag Zercher Squats
Sandbag High Pulls

3. Quick: 

10 Sandbag Thrusters,
10 Push Ups,
10 Sandbag High Pulls.
As many rounds as possible in 12 minutes.

If you are looking for some great new sandbag training programs, then look no further than his new book which includes 150 high intensity workouts.  Click here to review the book.




Matt has been nice enough to offer all of Principle Four Osteopathy clients and blog readers 10% off the purchase of his new paperback or ebook.  Should you wish to purchase his new book and get 10% off, please be sure to use the code “principlefour’ at the checkout.

Click the link below to purchase his new book.

For those of you who are serious about trying out Sandbag Training and learning more, I would definitely recommend reading more about Matt Palfrey on his website and checking out his great books.  Click here to read about Sandbag Training Expert Matt Palfrey.

For those of you looking for a quick reference guide on how to perform some of the most commonly prescribed sandbag exercises, these include the Sandbag deadlift, Sandbag Back Squat, Sandbag Overhead Press, Sandbag Floor Press, Sandbag Clean, Sandbag High Pull, Sandbag Windmill, Sandbag Get Up, Sandbag Front Squat, Sandbag Zercher Squat, Sandbag Bear Hug Squat, Sandbag Shoulder Get Up, Sandbag Walking Lunge and Sandbag Shouldering.

Click here to see some free educational videos by Sandbag Expert Matt Palfrey.


This blog was written by Osteopath Heath Williams of Principle Four Osteopathy.


Principle Four Osteopathy

Principle Four Osteopathy is one of Melbourne City CBD leading Osteopathy clinics. At the clinic we treat a wide range of clients, ranging from the office worker, exercise enthusiast to athlete. We have 3 experienced osteopaths working across both of the clinics.

The Melbourne City CBD clinic is located at 29 Somerset Place (basement), close to the corner of Elizabeth St and Little Bourke in the Melbourne City CBD. Our premises adjoin the Jon Weller Personal Training Studio, a fully-equipped training space which allows clients to combine their osteopathy treatment with exercise tutorials or specific training programs and rehabilitation.

The Docklands clinic is located at 717 Bourke St (Ground Floor), beneath the Channel 9 building near the walkway from Southern Cross Train Station to Etihad Stadium. Our premises adjoin Pilates on Bourke, a fully-equipped pilates and yoga training space which allows clients to combine their osteopathy treatment with exercise tutorials, pilates or specific training programs and rehabilitation.

To speak to an Osteopath or book an appointment at Principle Four Osteopathy, please book online or call 03 9670 9290.