Changing up your workout keeps things interesting. By adding in something like Tabata style workouts or changing up the equipment you use, you can keep your daily exercise feeling fresh and new. One thing that can provide you with an exceptional workout is a sandbag. I’ll share with you all the reasons why you need to try a sandbag workout and hopefully by the end, you’ll be ready to try it out yourself!
Why you should get a sandbag
First, let’s discuss the benefits of adding a sandbag to your list of home gym equipment. You’ll be surprised with the versatility a sandbag offers, for the low price.
1. Affordability
Think of a sandbag as a mini barbell. The amount of movements you are able to do with a sandbag, comes close to the types of things you can do with a barbell. But a sandbag allows you to mimic those barbell movements at a much lower price point.
After you add up the cost of a barbell and a few plates, you’re at a total that is far beyond the price point of one sandbag. Maybe you’re not ready to make that cost commitment to your home gym collection. You can get a quality sandbag, starting out around $60.
2. Space saver
Gym equipment is bulky and can take up a lot of real estate. A sandbag is nice because depending on the shape, you can tuck it under a chair or lay it up on its side against a wall. You could even keep it in the back of your car and wouldn’t have to worry about it rolling around.
Plus, if you’re filling the bag up with free sand you’ve found outside, then you can always dump it out and store a sandbag empty.
3. Up your skills
During a sandbag workout you can work on anything from grip strength to stability, or just basic CrossFit movements.
Because sandbags are made with, well sand, they tend to add an element of surprise to your workouts. While using a sandbag in a workout, you’ll find that the sand or bricks will shift, causing you to have to compensate for that movement. Practicing with sandbags allows you to incorporate stability into your programming.
We’re also fans of plyo boxes when it comes to a piece of equipment that doesn’t cost too much but can really increase your options when training.
Types of sandbag workout movements
The question should really be, what types of movements can you NOT do with a sandbag workout?
The main perk of doing a sandbag workout is the fact that you aren’t limited to only a few movements. With a sandbag, you can do a large number of exercises and get in a full body workout. Whether it’s leg day, cardio or a 10 minute ab workout.
If you’re looking for some inspiration, here are some of our favorite sandbag workouts:
#1: Abs workout
10 min. AMRAP:
- 30 Sandbag Russian Twists (L+R = 1)
- 20 Sandbag Plank Pull Throughs (add a pushup between each pull through if you’re feeling spicy)
- 10 Sandbag Power Snatches
#2: Nancy (but with a sandbag)
5 rounds for time:
(All movements use the sandbag)
- 400m run
- 15 overhead squats
#3: Full Body Workout
3 rounds for time:
- 400 meter run with sandbag
- 15 cleans
- 400 meter run with sandbag
- 10 push press
- 400 meter run with sandbag
- 10 jump squats
What kind of sandbags to buy
Rogue’s 3-in-1 sandbag offers the most versatility. Looking to test your cardio? Try adding weight to your next walk or run. With the straps that are included in the base package, you can easily turn the sandbag into a ruck.
Depending on your budget or how you plan to use the sandbag for a workout, you have a few options. To keep the sand securely locked in, you can buy a filler bag or there is a set of (4) 10 lb. brick packs to change out the weight. With sand, the Rogue sandbag has a max weight of 80 lbs or 32 lbs if you use the crumb rubber.
For those looking for quality on a budget, the SKLZ Super Sandbag is a great option. Be aware that this bag was not made to go through a lot of advanced workouts though. More for the beginner in mind, this bag has a maximum weight of 40 lbs.
Some have reported that it can be a little difficult when it comes to getting all four weighted bags to fit in the bag. If you come across any issues, try putting two bags on the bottom of the bag and stacking the third bag on top. Close the bag and shuffle it around so the three bags settle to one side. Unzip the side with the most room and slide in the last bag. Also, be sure to not overfill each weighted bag and they should fit!
There is a reason this sandbag is the most sold bag on the market. Brute Force built their sandbag to last. It may not look like it has a lot of bells and whistles but this bag was thoughtfully built and reinforced to provide you with a successful workout.
Brute Force offers their sandbags in three different weight ranges:
- Mini: 0-25 lbs
- Athlete: 25-75 lbs
- Strongman: 50 – 150lbs
So if you purchased the Athlete sandbag, you can adjust the bag’s weight to be anywhere from 25 lbs to 75 lbs. Not to mention, this is the one sandbag on our list that comes in a variety of colors.
Ever tried programming super heavy stone or slam ball carries into your workout? If you haven’t, there’s no time like the present to try it out! Don’t let the amount of weight intimidate you. Whether you want to work on your strength or practice stone carries, these bags can help you improve your workouts immensely.
Rogue Cube Strongman Sandbags are reinforced left and right to ensure you don’t have to worry about losing sand during a workout. Made with a built-in filler bag, you can pick from one of the three sizes (100lb, 150lb or 200lb) or buy the whole set.
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