The 3 best sandbag exercises for strength in BJJ and MMA

Sandbag training has helped me build my body to fight all over the world on elite competitions like Quintet, Polaris and ADCC. There is no better piece of equipment for creating functional, full-body strength to dominate opponents on the mat. Here are my top 3 Sandbag exercises for BJJ & MMA.
Daniel Strauss

I’ve been training with sandbags throughout my entire career. I truly believe that the sandbag is the secret tool in every grappler’s training arsenal. 

Sandbag training has helped me build my body to fight all over the world on elite competitions like Quintet, Polaris and ADCC. There is no better piece of equipment for creating functional, full-body strength to dominate opponents on the mat.


It’s been hard to nail it down. But here are my top 3 sandbag exercises for building serious grappling strength.


1. The Sandbag Squat


2. The Sandbag Carry


3. Explosive Sandbag Shouldering 

 

What if I want to learn more about training with sandbags for BJJ and MMA?

My Sandbag Masterclass online course is an over 2-hour, in-depth look into heavy sandbag training, specifically for grapplers. It features all the info I wish I knew when I started out, teaching you everything you need to know about training with sandbags.

You will learn how to safely perform the most valuable sandbag exercises and how to program them into your workout, either alongside traditional lifts or with exclusively sandbags. The lessons are designed to take you through every detail to guarantee you’ll finish this course as a stronger, deadlier athlete.

‍

Get Strong. Get Skilled. Live well.

I’m a BJJ black belt under Roger Gracie, with years of experience in the worlds of martial arts and elite strength training. I’ve competed on the world stage and toured the planet teaching my techniques to professionals. My mission is to help the world live the good life by being strong, skilled and capable.
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Build bear hugging, soul crushing strength for BJJ. Sandbags are the secret weapon in a grapplers training arsenal. Learn how to use them safely and effectively to gain full-body strength that your opponents won’t be able to handle.
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Grip strength for BJJ: the ultimate guide

Grip strength is a massive factor in high-level BJJ and grappling. If you can’t hold onto your opponent and control their movement, you’ll struggle to advance position. If your opponent can easily break your grip, you struggle to submit. Here's everything you need to know about improving your grip strength for BJJ.

Daniel Strauss

Sandbags for BJJ: the ultimate workout tool for grappling strength

I’ve used sandbags for jiu-jitsu training throughout my career. Sandbags have helped me develop strength for competing in BJJ all over the world. Building my body for elite competitions like Quintet, Polaris and ADCC has always involved the sandbag. Here's why I think sandbags are the ultimate tool for BJJ & MMA strength.

Daniel Strauss

The 3 best sandbag exercises for strength in BJJ and MMA

Sandbag training has helped me build my body to fight all over the world on elite competitions like Quintet, Polaris and ADCC. There is no better piece of equipment for creating functional, full-body strength to dominate opponents on the mat. Here are my top 3 Sandbag exercises for BJJ & MMA.

Daniel Strauss
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