It doesn’t get more brutal than strongman training. There are no fancy tricks or equipment; it’s ruthlessly efficient and KISS in action; you’ve just got to do the honest hard work to see the results. There’s no coasting on cardio machines or cheating on technique to save your strength or get your breath back. Here, you need to lift heavy and with the correct technique, one tough rep at a time, and that’s where the muscle magic happens.
By combining the challenges of shifting weight, instability, and the tricky handling requirements of dealing with an odd-shaped object (especially without handles), you’re building core, grip, and total-body strength that’s both practical and versatile. The tougher it is to hold and move, the more your body and core need to stabilise, and the more fitness benefits you’ll unlock. The bottom line: you get to build a body that’s for both show and go.
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MMA and CrossFit have helped make sandbag training more popular again, but they’ve always been a treasured tool in crafting real-world strength, right from gladiatorial days. We’re not talking about modern double-stitched bags with rip-stop fabric: men have been heaving potato sacks, hay bales, burlap sacks, and builder’s sand for hundreds of years.
The tool, materials and even filling may have changed over the years, but the movements and benefits have stayed the same. For that reason alone, the modern military and strongmen have long used weighted bags to build functional strength. Sandbags offer a solid entry into strongman training: they’re safer and easier to handle than atlas stones, yokes, axles or logs, but still provide plenty of real-world, strength-building benefits.
So Why Sandbags?
They’re tough, durable training tools that are portable and relatively inexpensive – perfect for people training at home. They’re also versatile; you can change up the speed and direction of movement for different goals. It provides an external load that you can push, pull, swing, lift, throw, and even run with to improve your strength, stamina, explosive power, and cardiovascular fitness.
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Training with sandbags also builds up your core, as you will need to constantly engage it to safely train with these heavy bags where the weight shifts to add even more of a stabilising challenge. This shifting sands and weight create what’s called dynamic resistance, and it’s the edge that sandbag training holds over its more conventional training method peers.
If you’re blessed with DIY skills, you can even make your own bag. You’ll need to craft a tough outer shell and an inner bag with a zip. You’ll be able to empty it and fill it up as much as you like, which is perfect if you travel a lot, or if you want to change the filling regularly. It’s also much cheaper than investing in weight plates, dumbbells or kettlebells.
What Does the Science Say?
- It torches calories.
In a 2018 study in the Journal of Strength and Conditioning Research, sandbag training was compared to treadmill running in terms of cardiovascular benefit. The study found that sandbag training offered a ‘superior metabolic stimulus for 30-minutes post exercise’. Translation? You’ll burn fat faster with a sandbag than you will with traditional cardio-based training. - It’s a proven conditioning tool.
The Journal of Strength and Conditioning Research found that sandbag throws effectively test a client’s conditioning level. The conditioning of the fittest athletes in the study corresponded with the best results in the throws. Translation? This kind of training can help anyone at any level get fitter and stronger. - Strongman training will build up your core and grip strength.
- The dynamic resistance and asymmetrical loads used in sandbag training have been proven to build core strength more effectively than traditional training routines. A study conducted by SUNY Cortland showed that gripping a sandbag results in greater muscle activation in the hands and forearms than holding a barbell with the same amount of weight.
Where Can I Find Them?
You’ve got several options, and you can find them in a selection of weights and sizes. A left-field choice here is to invest in a heavy rucksack or go-ruck bag, as it can work as both a sandbag and heavy walking backpack. If you’re unsure about what weight to choose, keep this in mind: most people can lift around 40 to 50% less in a sandbag than they could on a barbell. As a beginner, never go above 1/3 of your body weight.
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Our golden rule: you can always go harder and faster with the correct technique before adding more weight. Once you’re more comfortable with sandbag training and your technique is on point, you can level up your weight choice. Here are three easy-to-find options:
BEGINNER: HS Fitness Weighted Sandbag
Found in 10kg, 15kg, and 20kg options, they’re slightly cheaper but still offer durability and reinforced straps. Get yours HERE.
INTERMEDIATE: REBEL Sandbags
Commonly found in CrossFit boxes, these rugged bags come with reinforced handles, ripstop material, and you can choose from six different weights: 5kg, 10kg, 15kg, 20kg, 25kg and 30kg. Get yours HERE.
HEAVYWEIGHT: REBEL Heavy-Duty Strongman Bags Made from Cordura fabric, these bad boys don’t come with straps or handles, and they come in heavier weights for stronger fellas: 35kg, 45kg, 70kg and 90kg. It comes with a built-in filler bag that has an additional zipper and Velcro strap. Get yours HERE.
