Sandbag Get-up

The sandbag get-up exercise is well-rounded movement that helps develop a huge amount of muscles in the body, and requires considerable agility and coordination to achieve. It's an excellent choice for building strength, muscular endurance and enhancing fat loss.

Primary Muscle Abdominals
Secondary Muscle(s) Calves, Quadriceps
Difficulty Intermediate
Also known as Sandbag Turkish Get-Up
Equipment Sandbag

How to do the Sandbag get-up

  1. Begin the Get-up with the sandbag over your shoulder and lie down on the ground (on your back). Secure the sandbag in place with the corresponding arm.
  2. Using your free arm push-up from the floor (your legs may rise from the ground at this point) and proceed to sit-up, whilst continuing to shoulder the load and positioning your legs and feet beneath you.
  3. Stand straight up with the sandbag still firmly braced against your shoulder.
  4. Complete the repetition by reversing the movement back down to the starting position.
  5. Repeat for required reps and switch shoulders for another set.
  • You may wish to switch shoulders between repetitions rather than changing between sets. The former approach will burn additional calories and recruit more muscles.
  • Ensure that the back is kept straight on the ascent and descent movement.

Sandbag Get-Up Information

The Sandbag Get-Up is an incredible functional strength exercise that trains the core body, requiring an athlete to rise from a horizontal to vertical position whilst suporting a sandbag weight.

The exercise primarily works the core body and abdominals but requires significant effort from the quads, calves and shoulders too.

Benefits of the sandbag get-up -

  • Increased core strength
  • Increased mobility under an awkward load.


Always consult your GP before undertaking any form of weight loss, fitness or exercise.