I was asked about training with sandbags last week and thought I would put up a post to share with everyone.
I wouldn’t say that sandbags are a frequent workout implement for me, but I do use them now and again, particularly in metabolic conditioning circuits. Though the term “functional” has been widely misappropriated in the fitness industry (in my opinion), I think sandbags can be rightfully classified as such. If functional is defined as closely replicating movements used in everyday activity, what’s more real-life than lifting a heavy, awkward object?
I could blather on about the benefits of sandbag training and describe different exercises, but I’d rather simply say that I think it’s particularly transferable to what we do. Hoist about a heavy sandbag for a few workouts and tell me it doesn’t improve your clinching and grappling. I suggest doing a search for “sandbag workout” and see what you come up with. Some stuff you’ll see falls more into the arena of “novelty” than “functional”, so surf skeptically and come to your own conclusions.
One of the best things about sandbag training is that you can do it on the cheap and just about anywhere. This fits perfectly with Ross Enamait’s “low-tech, high-effect” principle, so it’s only fitting that he has an excellent how-to guide for constructing your own bag here [PDF]. (You can read a bit more about Ross in an earlier post of mine or on his website.)
Along with that guide, here are my suggestions for doing it cheaply:
- Sand: Lowe’s or Home Depot – 50 lbs for a couple bucks.
- Inner Sandbags: McMaster-Carr. (Neither Lowe’s nor Home Depot had them when I went. Booo…)
- Outer Bag: McMaster-Carr (canvas bags) or a canvas duffel / sea bag found online or at a surplus store.
There are also many not-so-cheap (but maybe more durable?) options like the Rogue Fitness Tactical Sandbag.
Like anything else, sandbag training is safe so long as it’s done safely. If you start too heavy or train past your limits, your form will degrade. Under a heavy and awkward load it can be very easy to wrench something you don’t want wrenched.
Some more references:
- Henkin Fitness Systems
- Mark’s Daily Apple: The Sandbag Workout
