Sandbag Training
Build Functional Strength and Grip with One Inexpensive Piece of Equipment
Sandbag training builds functional strength and fitness quickly while adding genuine variety to your workouts. A sandbag is a strong, durable outer shell fitted with handles on the sides and ends, filled with sand and used as a resistance training tool in place of conventional weights.
This inexpensive piece of equipment, which you can even make yourself at home, can provide a challenging all-in-one strength and cardio workout.
Why sandbag training is different
The main difference between a sandbag and conventional resistance training equipment is the distribution of weight. The centre of mass continually shifts as the sand moves around inside the bag. This creates an unbalanced load that feels heavier than the bag's actual weight and makes every exercise more demanding.
Most sandbag exercises use multiple muscle groups and your stabiliser muscles simultaneously. Those stabilisers have to work harder to control both the movement and the shifting weight of the bag. The result is greater muscular coordination, improved grip strength, stronger core and serious calorie burn.
Sandbag training is also genuinely functional. The exercises mimic everyday activities like picking up children, lifting a laundry basket or carrying heavy shopping bags. Training these patterns with a sandbag builds strength that directly transfers to real life.
Types of sandbags
Fixed weight sandbag
A single bag with a fixed weight ranging from 5kg to 40kg or more. Simple and durable. The limitation is that you can't easily adjust the weight.
Adjustable fill sandbag
Made up of several smaller filler bags which you fill yourself and insert into the main shell. This lets you adjust the total weight for different exercises and increase the challenge as you get stronger. This is the type I recommend for most home gym users because of its flexibility.
How much weight to use
The right weight depends on the exercises you're planning. Ideally you want two sandbags: one lighter for overhead and pressing movements, one heavier for lower body exercises like squats and deadlifts.
If you're new to sandbag training, start with a lighter bag and get comfortable with the movement before adding weight. The shifting load means that sandbag exercises feel significantly harder than the equivalent barbell or dumbbell exercise at the same weight. Don't underestimate it.
Sandbag training guide and exercises — Onnit Academy →
Health should feel like your best life, not a break from it.
Marco ☕
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About Me I'm Marco Asnicar, personal trainer, nutrition coach and founder of Vitality Marco. I didn't discover the Mediterranean method. I grew up living it, shaped by Italian roots, real food and movement as a natural part of daily life. I coach men and women aged 35 to 55 to do the same. No restriction. No fads. No giving up the life you love. Just a way of eating and living that genuinely feels good and gets better every year. Want to know more about my story and approach? Read my full About Me page → |