Getting A Whole Body Workout With Sandbags

August 25, 2010 | 2 Comments

I’m always on the lookout for more effective whole body workouts that can be done in shorter amounts of time. And with sandbags, I’ve found exactly that!

Sandbags are probably the most odd object you could add to your fitness routine.  They are awkward to lift because of shifting sand which alters its form as you lift.  They are difficult to grip and even more difficult to keep in control.  And since the bag has movement, the lifter is forced to constantly adjust her/his body to accommodate the awkward weight of the bag. But because of all of this, sandbags will work your body differently, and more effectively, than any barbell.  Sandbags will cause your body to use more muscles, expend more energy, and burn more calories.  Sandbags will challenge the entire body.

There are so many exercises you can do with a sandbag too. You could do … squats, lunges, jumps, situps, and clean and jerks. You could hoist the bag over your head or give it a bear hug and run up a hill. Try jogging, climbing, dragging, and throwing. Or just try getting off the floor with the sandbag in your arms. Use it with your Gymboss Interval Timer (it’s an affiliate link) by setting your timer for several rounds of two intervals.  For instance, do 15 rounds of two intervals. The first interval could be 50 seconds of pushing as hard as you can, and the second interval could be a 10-second rest.

How To Make A Fitness Sandbag for $20

So now you are probably wondering where you can buy such a wonderful bag. You can purchase sandbags over the Internet, such as the Ultimate Sandbag. You will spend anywhere from $100 to $200, and you will have a pretty darn nice bag.  Or you can make your own, to suit your own needs, for as little as $20.

Pictured here is a sandbag I made using nothing more than a durable duffel bag, play sand, quart-sized Ziploc bags, and duct tape.  (The sand in the pictures is blue only because that is all my local Wal-mart had in stock.  Regular play sand will be cheaper.)

Make sure to use a good quality duffel bag which can hold the weight of the sand.  The Army Surplus Store is a good place to look for one.  Also, if the bag has straps or buckles that could hit you in the face as you lift, you should cut them off.  Some people prefer not to have any handles on the bag at all.  This will make gripping the bag even more difficult, resulting in greater grip strength for your hands.  Certainly something to keep in mind when making your sandbag.

Doubling the Ziploc bags, I filled the bags each with 3 cups of the play sand.  Removing most of the air from the bags, I sealed the inner bag and folded it inside the outer bag.  I then sealed the outer bag and reinforced the seal with duct tape.  Finally, I placed all bags inside the duffel bag.  (Be sure to use the strongest Ziploc bags you can find and reinforce them well with duct tape.  These bags will be thrown, dropped, and turned upside down.  They may break if not put together well.

Some people prefer to fill a single Contractor trash bag with sand and place it inside the duffel bag, which is another good option.  I prefer to use Ziploc bags so I can easily, without mess, increase or lighten the weight whenever I want.  Be sure, though, not to pack your duffel bag too tight.  You want it to be loose to allow movement while you lift.

The end result … a sturdy 25-pound sandbag for under $20 that works just as well as any $100 bag.

You can make the bag how heavy you want.  It is recommended that women use a 15-45 pound bag.  Most men, however,  would prefer to have a  much heavier bag.

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Posted by Julie | Filed Under Blog, Full Body Exercises, Strength Training, Weight Loss