Sandbag (sandbag, sandbag): features, exercises, videos and where to buy

Sandbag is sports equipment for strength and functional training, which is a bag filled with sand from 10 to 100 kg.

The sandbag is actively used in crossfit, martial arts and professional sports, but recently this equipment has begun to be used in regular fitness training. Sandbag is ideal for home exercises and is a convenient compact equipment for increasing strength, developing endurance and improving body quality.

Skills in working with sandbags[edit | edit code]

Source: “Cross-training”
Author:
instructor O.B. Derval, 2016

Do the exercises one after another. You can take time to rest between different types of exercise. Do 2-3 sets of this combination, taking 30 seconds to 1 minute to rest.

• 10 torso rotations
• 10 sandbag raises from ground to chest
• 10 Side Swings with Lunge
• 10 shifts of the sandbag from shoulder to shoulder, pushing off with your feet
• 10 shoulder raises/drops

• Torso rotations with a sandbag, shoulder raises/throwdowns
• Lifting a sandbag from the ground to your chest
• Side swings with a lunge, shifting a sandbag from shoulder to shoulder, pushing off with your feet

For experienced athletes

RockyJamFittop FT-45

Advanced athletes who prefer CrossFit will appreciate this equipment due to its functionality and effectiveness. The weight of the model is 45 kg, additionally there are fillers that increase the weight up to 70 kg. Weighting agents are presented in the form of Velcro bags containing sand inside. Velcro as fasteners is not the most reliable, so some care must be taken during exercise. But the material of the bag is durable; for greater durability, a frame is placed inside the sandbag, and the seams are reinforced with reinforced thread.

The ergonomics of the model are due to the presence of rubber handles, which provides an anti-slip effect and a strong grip on the projectile.

sandbag RockyJamFittop FT-45

Advantages:

• long service life;
• rubber handles;
• durable frame.

Flaws:

• unreliable Velcro on fillers.

The average cost is 5,500 Russian rubles.

RockyJam Fitathlete FA-70

A sandbag weighing 70 kg is suitable for building functional strength for those athletes who play sports professionally, have a trained body and know exactly what equipment they need.

The equipment meets all requirements; it is made of durable fabric with water-repellent impregnation. The fillers inside are equipped with durable locks that do not come apart or break. There are special straps inside that prevent the bag from tearing. The handles are rubberized, they do not slip, have additional fastening and make it easier to grip during training.

sandbag RockyJam Fitathlete FA-70

Advantages:

• the seams are stitched with reinforced thread;
• there is a protective frame inside;
• rubber handles provide easy grip;
• reasonable cost;
• strong water-repellent material.

Flaws:

• not found.

The average cost is 5,800 Russian rubles.

MonkoBodyrock S-40

This equipment is the most universal from this manufacturer. Its weight allows both experienced athletes and novice athletes to exercise. The equipment provides functional training at home, in the gym and on the street.

When full, the bag weighs 40 kg, but its weight can be adjusted and reduced to 10 kg. The fillers are closed with Velcro, so during intense throws they can let sand through. The material of the product is durable, the seams are stitched with reinforced thread, so the sandbag will last a long time and without complaints even from the most active users.

sandbag MonkoBodyrock S-40

Advantages:

• durable material;
• long service life;
• nice design.

Flaws:

• high price;
• the sand wakes up;
• Inconvenient to use while running.

The average cost is 6,000 Russian rubles.

MonkoBodyrock S-80

This model can be loaded up to 100 kg maximum, so it is best used by advanced powerlifters. The design of the product is nice, and if desired, it can be found in several color options.

The manufacturer took care of convenience during training. Even the most active loads cannot lead to rupture of the seams, since they are stitched with double reinforced thread. There are straps inside the bag that provide additional strength. The fillers are filled with sand, but the buyer can also choose shot for greater weight. The bags are fastened with Velcro, but at the same time they securely hold the filling inside.

sandbag MonkoBodyrock S-80

Advantages:

• the training program is provided as a gift;
• long warranty period;
• durable fabric;
• slings and reinforced thread for greater reliability.

Flaws:

• high price.

The average cost is 7,200 Russian rubles.

Lifting the bag[edit | edit code]

Bag Lift
This exercise uses a sandbag instead of a weightlifting barbell, which is much more accessible. However, since the loads used here are lighter and the bag is more difficult to control than a barbell, this can negatively affect the quality of the movement (do not let the bag “go” forward).

Whether the movement starts from the floor or from the knees, it is important to lift the bag to its maximum height without lifting it off the body thanks to the triple hip/knee/ankle stretch. Lifting the bag begins with raising the shoulders, then turning the bag around its axis until it is on the hands. The final chest move is performed in a 1/4 or half squat, with the back straight and head raised.

Sandbag: what is it, advantages and disadvantages

The Sandbag is a duffel bag made of durable material that has multiple handles attached to allow you to use different grips. Small bags filled with sand or other material are placed inside the bag. With these fillers you can easily adjust the weight of the sandbag and change the intensity of your workout. It is not necessary to fill the sandbag with sand; you can use any bulk material at your discretion. Just imagine, you can take this strength machine on any trip (after all, you can find sand for filling everywhere!), which is impossible with dumbbells and barbells.

The main feature of the sandbag is its shifted center of gravity. This allows you to engage more muscles, increase the intensity of the workout and increase its effectiveness. Sand is very unstable, it constantly moves and changes shape, so throughout the training with the bag, stabilization muscles additionally work to maintain balance. You will have to exert significantly more effort than during exercises with a regular barbell or dumbbells.

Sandbags allow you to train functional strength, which is one of the key components of bodybuilding and fitness. For example, when you work with classical weights, you tighten the muscles, forcing them to work along a fixed path, while the stabilizer muscles are inactive. That's why, even if you do strength training, be sure to include a set of sandbag exercises 1-2 times a week. This will help you develop your body holistically.

Sandbag advantages:

1. Regular training with sandbags develops strength and endurance, and also improves body quality, tightens muscles and burns a large number of calories.
2. Thanks to the sandbag, functional strength develops, which is actively used by us in everyday activities. It is also called “real life force”.
3. A bag of sand is unstable and unstable, constantly changing its shape. This forces your body to recruit more muscles (including stabilizer muscles) and work even more intensely.
4. This type of equipment is very convenient if you travel a lot or move frequently, because you can fill the bag with sand anywhere. You can easily adjust the weight of the equipment by simply pouring the required amount of sand into the bag.
5. This is a relatively inexpensive piece of equipment. At the same time, you can easily build a sandbag yourself or use a regular travel bag, having previously optimized it for sports equipment.
6. The sandbag is soft, so you can avoid the pressure on your back and shoulders from the uncomfortable heavy metal that happens with a barbell or dumbbells. In addition, this is a safe equipment: if the bag falls, you will not be injured, will not break the floor and will not create unnecessary noise.
7. A sandbag naturally develops traction for lifting, which will help you in martial arts, pull-ups, heavy lifting and extreme conditions.
8. This equipment is equally effective and popular for both men and women. In addition, it is versatile due to easily adjustable weights, a variety of grips and a huge number of exercises.

Disadvantages of sandbag:

1. The bag may tear, making it impossible to use for training. Therefore, it is better to choose equipment made of durable material and not exceed the maximum permissible weight of sand.
2. This is not the most popular equipment, so there is not yet a wide variety of video training with sandbags.
3. Sandbag training is not ideal for building muscle mass. For these purposes, it is better to use free weight work. For example, with dumbbells. In addition, the sandbag has a weight limit, unlike dumbbells and barbells.

Examples of training with power bags (“sandbags”)[edit | edit code]

Workout 1 – Complex for periodic execution

• part 1: lifting the bag onto the chest
• part 2: burpees on a bag
• part 3: transferring the bag from shoulder to shoulder
• part 4: side bag jumps
• part 5: pick up from the floor / put the bag on your shoulder / throw it on the floor (change shoulder each repetition)

Perform parts of the complex in a row for 17 minutes, randomly distributing time between parts.

Workout 2 “infected” bag

• Start every minute for 10 minutes
• 5 bag raises - 5 burpees - 5 squats - 5 tuck jumps over the bag
• Recovery – 3 minutes of low intensity jogging
• Maximum number of times in 6 minutes: 2 x lifting the bag to the chest / carrying the bag to the shoulder / throwing - 30 meters sprint - 6 burpees - 30 meters sprint -2 x lifting the bag to the chest / carrying the bag to the shoulder / throwing, etc.

Workout 3 - “explosive” bag

• lifting a bag - squats with a bag - throwing a bag as far as possible - jumping with maximum vertical extension - 30 m sprint.
• Recovery 2 minutes. 10 approaches.

Criterias of choice

It will not be easy for a beginner to choose the most suitable model for effective exercises without harm to the body. There are several nuances that you should pay attention to.

Weight

It all depends on the athlete’s preparation and his skills and goals. Most sandbags are sold with a standard set of weights that are easily adjustable. We advise you to rely on the opinion of a professional trainer during training in the gym; a specialist will correctly calculate the weight load for an athlete of any skill level.

So, for example, for experienced athletes who are used to working with a 16 kg weight and aim to increase body endurance and burn fat deposits, a sandbag weighing 25 kg (size S) will be the most optimal.

For strength training, developing a strong grip, and for routine work with a 25-30 kg weight, we recommend purchasing bags in sizes M and L (60 and 80 kg, respectively).

Fillers

The most vulnerable part of the sandbag, because it is most often subject to exploitation. Fillers are special bags that contain filler. These elements are closed with small Velcro, which is the main problem of use. Velcro fasteners fail quickly. It is better to give preference to strong zippers instead of flimsy Velcro, ties and buttons.

Matter

Sand in a bag combined with porous fabric can also cause a lot of trouble for the user. Small particles spill out through pores and poorly sewn seams, so dense material will be the most reliable protection. When sewing equipment, strong reinforced thread should be used, and the seams should be securely stitched. Such models are always more expensive, but other options are not suitable for professionals.

Pens

This element must also be made of durable material. There are options with plastic handles, but they are not comfortable, but you can easily get injuries to your palms. In addition, plastic is fragile, quickly fails, and breaks during intense training.

Filler

Inside the fillers there may be ordinary sand, which generates a lot of dust and gets in the way during exercise.

There are models with quartz sand, reminiscent of dispersed crushed stone, which differs from ordinary sand. For more intense loads, fine rubber crumbs are used.

Purchase

We would like to immediately dissuade you from the idea of ​​sewing a sandbag yourself; you should purchase it in specialized stores, both retail chains in your city and on various Internet resources.

How to choose

If you are a beginner, models with the smallest weight of 10-20 kg will suit you; you should not take a large sandbag with 60 kg and fill it with only 20, this is ineffective due to the size of the bag. When switching to sandbags, you will need to reduce your working weights. If you previously worked out with 50 kg dumbbells, then take a bag no more than 35-40 kg.

Popular models

The most popular sandbag models are:

• SandbagKIDS – 10 kg.
• Sandbag (M) – 20 kg.
• Sandbag (L) – 60 kg.

Prices

Prices for sandbags vary depending on the place of purchase, configuration and, of course, the weight for which it is designed.

Price range: 30-100 dollars.

Application area

Today, sandbags are widely used in a variety of types of training:

• for strength and lifting exercises (squats, lunges, overhead lifts, etc.) – you must use a heavy version of the sandbag;
• to increase jerking and pushing strength, as well as power, take a medium sandbag;
• for endurance training, a lightweight type of equipment will be useful to you.

Due to its wide range of applications, sandbags are used in their training by completely different categories of athletes:

• wrestlers, including mixed martial arts;
• CrossFit athletes;
• extreme strength athletes;
• girls at fitness training.

Therefore, regardless of the type of training, sandbag is made in such a way that it is suitable for everyone for the development of various muscle groups and general physical condition.

General rules for conducting classes

Professional athletes identify three basic rules for training with a sandbag:

• Overload in progress is more effective than the total load. It is necessary to give your body the incentive to adapt and progress. This means not only constantly adding weight to your apparatus, but also changing the difficulty level of the exercises, and most importantly the plane of movement.
• The hardest part first. Complicated, multi-joint exercises that use the heaviest weight for you should come first.
• Instability of movements. This does not refer to your personal instability, but specifically to the projectile. Instability can be achieved either by moving the center of gravity of the projectile or by changing the load axis from bilateral to unilateral, which will require more concentration and strength from you.

Kinds

The following types of sandbags are considered the most common:

• Sandbag 20 – for fitness training for girls, for beginners or for home training.
• Sandbag 40 - used mainly to replace training with barbells and dumbbells.
• Sandbag 60 – this equipment configuration is used for crossfit, as well as mixed martial arts, since this type of sandbag allows you to train on the tatami.
• Sandbag 100 - this type of projectile is typical for extreme strength athletes and powerlifters.