Workouts & Exercises
5 Favourite GRIPR Exercises
In short: The GRIPR is a sand-filled bag whose load displaces rapidly, so the body never knows what's coming — which makes it excellent for training the deep core through throwing, catching and rotation drills.
The GRIPR by Escape Fitness is a sand-weighted bag: micro-grade steel sand inside a double-stitched neoprene shell. The reason it earns a place in a session isn't the weight — it's that the sand displaces rapidly, so the load shifts as you move. Your body never quite knows what's coming next, and that reactive demand is what trains the deep core.
It's solidly built, progressive, and suits a wide range of users. Because the sand moves so freely, you can place the bag on the arms, legs and feet, which opens up far more than the usual held-weight patterns. It's also a strong pick for small-group training, where dynamic throwing and explosive catching drills keep people engaged.
One rule: just don't throw them at each other.
My five favourite GRIPR exercises
Here are the five drills I keep coming back to. Each one uses the shifting load to demand control through a different pattern.
- GRIPR grab and grip-supported squat thrust, in sync, narrow to wide. A reactive lower-body and core drill that widens the base as you go, challenging control at end range.
- GRIPR squat with pelvis wide and press rotation. Combines a stable wide-stance squat with a rotational press, loading the core through the transverse plane.
- GRIPR lying push, chest to chest. A supine pushing pattern that trains upper-body drive while the core resists the shifting sand.
- GRIPR pull, one-handed, low to high. A diagonal, single-arm pull that builds anti-rotation control as the load moves through the bag.
- GRIPR three-point prone reach with rotation. A prone stability drill where reaching and rotating under the moving load exposes and trains deep-core control.
How to use them
Treat these as reactive drills, not just loaded ones. Cue clients to stay controlled through the catch, the press and the return — that's where the shifting sand does its work. Build the load and speed gradually, and use the throwing variations to bring energy to small-group sessions.
If you want to go deeper on tools like the GRIPR and how to programme them for real results, the Movement Trainer (AFT) course is the place to start.
Want to go deeper? The Movement Trainer (AFT) course.
View the course →Frequently asked
What is a GRIPR?
It's a sand-weighted bag by Escape Fitness — micro-grade steel sand inside a double-stitched neoprene shell. The sand displaces fast, so the load shifts as you move.
Why use a GRIPR over a dumbbell?
The shifting sand adds an unpredictable, reactive element. Your body constantly adjusts to a load it can't fully anticipate, which trains the deep core hard.
Is it good for group training?
Yes. It suits dynamic throwing and explosive catching drills, and it's progressive enough for a wide range of users.
Where can you load the GRIPR?
Because the sand displaces quickly, the bag can be placed on the arms, legs and feet, not just held in the hands.
Any safety notes?
Keep throwing and catching controlled and well-spaced. As we say — just don't throw them at each other.
