You can do an S-Load of exercises with a sandbag like Front Squat, Front Lunge, Back Lunge, Shoulder Squat, Shoulder Lunge, Ground to Shoulder, Good Morning, Power Clean, Clean to Squat, Clean to Press, Squat to Press, Bent Row, Back Squat, Bear Hug Carry, and a bunch of others.
To start off my bags are made of gravel. I have used sand but the smallest hole will allow it to leak through and if you're pressing overhead that can get ugly.
- Gravel Bag (50 lb.)
- Contractor Bags
- Zip Ties
- Duct Tape
- Scissors
- Scale
If you are not going to drop or throw the bag you can get away with putting the gravel bag in a contractor bag and that's it. What if you want a smaller bag or don't want it to bust?
During the summer, I used a couple of 25 lbs. bags made from 1 bag from Lowe's.
First find a stable surface to work on . I like to use my tailgate of my truck.
Carefully cut the gravel bag on top. Get a contractor bag and cut it in half.
Use a cup to scoop gravel into the half contractor bag until the desired weight. Center the gravel in the contractor bag.
Tape a seam along the length of the bag.
Zip tie the end to make sure nothing leaks out the sides or the seam.
Fold each zip to end to the middle and tape them down.
Bonus-Go to a local feed store and buy a heavy duty mesh bag for extra protection.
Easy enough, huh? Take your time and do it right the first time. Do me a favor and share this on Facebook by clicking on the left tool bar. Have any questions write me at nbstrengthcoach@gmail.com and don't forget to join us at the NB Strength Coach Fan Page.
