Working Out with Sandbags: How and Why

Have you ever seen people hauling heavy bags around the gym? They are usually made of fabric and are rectangular in shape. These funny fitness accessories are actually filled with sand and are called sandbags. Sandbags are used for functional movement exercises, just like traditional weights would be used. Let’s find out what exercises you can do with sandbags, and why some people prefer them to metal plates or dumbbells.

Using sandbags for exercise

Compared to a lot of complicated gym equipment out there, sandbags are pretty low-tech but the results you can get are awesome. They are especially great for a beginner since you don’t need to learn how to use complicated equipment or worry about purchasing big machines for your house. Sometimes simple is best!

Why sandbags are great for beginners:

1. They are adjustable—you can choose a weight from.

2.  10lbs to 60lbs in this version to customize your exercise. Note that sand itself is often not included with sandbags but you can find it for cheap in stores like Home Depot or Canadian Tire.

3. You can make your own sandbag! If you are just starting out, simply find an old duffel bag and fill it with sand, and you are done. We can’t guarantee it will last a while but it will get the job done.

4. Sandbags are awesome for both strength training AND conditioning. Because they are so easy and affordable, you can begin your program anytime with minimum investment.

Benefits of working out with sandbags:

1. Gets you to work on your technique - because a sandbag isn’t static like a metal plate, it constantly shifts the weight load around with sand moving. So if you have poor technique in your exercises, you will notice the consequences with a sandbag. 

2. Multiple skills being trained at once - not only are you lifting the sandbag to become stronger, you are also continuously working on your grip strength. Lifting with a sandbag is completely different than lifting with a bar that has grip handles, and working out with sandbags will help you get better at grip strength.

3. Perfect for functional movements - because the sandbag has a shifting load and a somewhat awkward shape, you are working on multiple things at once - strong grip, balance, control, and strength in your arms, upper back, and legs. You can manipulate the sandbag in such a way that it will build your mobility and flexibility too, not just strength.

How heavy should a sandbag for exercise be

We recommend starting with an adjustable sandbag and slowly increasing the weight so you can really work on your control and balance. Otherwise, it’s recommended that men work up to 80lbs for exercises involving sandbags and women can use 45lbs or more depending on the fitness regime. 

Sandbags are an awesome low-tech piece of equipment that is widely loved by cross-fitters, emergency service workers, and gymgoers! They are great to develop your strength and conditioning at the same time.