The sandbag provides a great alternative for diversifying strength training. Our team of experts has tested numerous tests on the web and has been able to create a leader board that includes ratings for fill weight, handles, materials and other passages.
6 Best Sandbag - Ranking 2020
Full body training and nutrition
Sandbags are particularly suitable for weight training and total body workout designed. Here, the entire musculature is trained through targeted exercises, while not certain muscle groups are to be achieved, but a complete construction takes place and many joints are moved at once.
Classic exercises for the whole body workout are pushups, squats, bench presses, deadlifts, shoulder presses and pull-ups, which are varied on different training days and in which the own weight is used. Compared to isolation or split training , the regeneration cycles are reduced, as complex exercises are integrated into the training sessions without specifically training a specific muscle group, while stimulating the muscle fibers, causing cracks and allowing the muscle to grow when regeneration takes place afterwards.
The whole body workout is more functional and more complex. The training plan can be spread over many days, while no break is necessary. He is also much more flexible than in isolation training. Since many muscle groups are addressed simultaneously, the stress on joints, tendons and muscles is less . At the same time, sufficient muscle growth impulses are set and increased release of the hormone igf-1 , as it ensures that muscles are built up.
The whole body workout can be optimally combined with other sports. Beginners and advanced players use a corresponding training plan, followed by cardio or ball sports, as the body and the muscles are not overloaded. The training with the sandbag can intensify the exercises and represent an interim solution, whereby in particular the trunk is strengthened. From a combination of jogging, pushups, sandbag training and pull-ups, training can take place three times a week, building muscle as well as burning fat.
This has the advantage that the sandbag can also specifically target the abdominal muscle group. For a six-pack , other factors are necessary, including fat reduction and the appropriate muscles, but may also include a abdominal training in the training plan.
Other categories in the leisure sector
What is important is a proper diet that consists of proteins, vitamins and a lower carbohydrate content.
What is a sandbag?
More strength and endurance, an intensive muscle building, even a visually beautiful six-pack is possible with the sandbag as a training method. The models are for indoor and outdoor use and look like a sports bag to which various handles are attached, except that the bag is then of course much heavier.
Inside, the sandbag is not filled with a uniform layer of sand, as it is z. B. In a sandbag or a weight jacket is the case, but the sand is distributed to various smaller pockets , allowing an unstable weight and thus the actual effectiveness of the sandbag.
The bags can be filled differently, so that the training can be implemented very varied. The movements and reactions of the sandbag cannot be predicted by the exerciser and must therefore be balanced again and again . This leads to a much better mobility and reaction, while at the same time the musculature is built up.
Two or more handles ensure that the sandbag can also be swung, thrown, pulled or pushed . As a result, different muscle parts are also achieved simultaneously.
How do sandbags work?
The sandbag is lifted either as additional weight , z. For example, put over your shoulders, or do body weight exercises , then grasp the handles on the sandbag to hold the bag and use the weight distribution.
The filling amount in sandbag can firstly changed or by another element exchanged be.
First, sand is the material used, the training with the sandbag then achieved by the unstable weight different muscle groups . The interaction of the individual muscle groups and fibers is much more demanding than training with fixed weights.
Not only by the centrifugal force itself, but also by the change of surface and shape of the sandbag brings an increased training effect , which comes from the combination of the sandbag and your own position. The highest neuromuscular effect on the muscle areas is achieved when greater stability requirements are made, even if the maximum force is lower. This shows that it is not so much about the weight that is used, but about the greatest possible appeal and the instability of the weight used .
This is the basis of the functionality of the sandbag . With each repetition, the sand slips so that no movement is the same as the others and the muscles have to react differently to the displaced element. As a result, the back and torso are under constant pressure and are repeatedly stabilized again.
There are a variety of different grip options that challenge the trainer differently. More than two handles also allow more diversified exercises.
Even the tight grip on the sandbag body has a strong effect on the muscles. The coordination is strengthened, and not only isolated muscle parts, but whole movements can be trained by the instability of the sandbag contents .
Advantages & applications
The use of a sandbag during training has many advantages, with exercise during exercise combining the strength exercise with the endurance exercise. In addition weights such as dumbbells and dumbbells fall away, while the sandbag achieves a slightly better effect by shifting the weight and the centrifugal forces used.
When training with the sandbag, the pulse is greatly accelerated and stimulates the metabolism . This results in a higher fat burning while the muscles are better supplied with blood and supplied with nutrients. This allows them to grow better and faster.
There are train, pressure and rotational movements possible, which determine the training plan in equal parts.
The dumbbell is replaced with the swing weight, which is used like a kettlebell, and each exercise can be scaled without having to change the weight in the sandbag. Thus, squat can generate the pressure movement, bent over rowing the pulling movement, cause the guided around the head sandbag the rotational movement.
The sandbag can also be slowed down by drag in its centrifugal force, z. B. When rocking with the arm, so that an increased effort is necessary here.
In addition, an exercise can be done on one leg and intensify the training again. A variety of different exercises can therefore be implemented with only one sandbag, not even the weight must be increased or decreased.
Anyone who wants to plan an effective total body workout is well advised with a sandbag. The content can also be exchanged for aqua pads , causing even more instability. The muscles are challenged by the sandbag quite differently than with simple weight or equipment training.
The sandbag training can take place at the gym, at home or outdoors. An excellent option is the sandbag z. B. For vacation trips to the sea . Here the training can take place directly on the beach, while the sand is well suited to be filled in the sand pockets.
What types of sandbags are there?
At first glance , the sandbag looks like a sports bag with multiple handles and filled with sand, water or granules. Sandbags are available in different designs, materials and sizes, whereby the weight is either firmly integrated or the sandbag can be flexibly filled. Individual sandbags or sandbags can then be added or removed from the sandbag.
The sizes range from "s" for "small" to "l" for "large", starting at a maximum weight of 10 kilograms and reaching up to a weight of 50 kilograms. Beginners should be content with a weight of up to 20 kilograms , while advanced users can increase the load to 40 kilograms.
Here it is less about the actual maximum weight, but rather about the flexibility of the sandbag . It makes more sense to buy a model that can be filled individually and has many handles .
The sandbag is not a sandbag or punching bag. These are more for impact and kick training and are hung as a continuous body on the ceiling. The content of a punching bag is not always made of sand, but is mostly made from scraps of fabric, foam, polystyrene, corn, sawdust, grain or plastic granules.
Closer to the sandbag comes the bulgarian bag , the original model of its kind. This is a crescent-shaped training device that also has several grips. It used to be used mainly by wrestlers and martial artists . Today, this model in addition to the sandbag in gyms welcomes, but also intended for home use. The models are made of leather, fabric, plastic or imitation leather, are filled with sand and weigh between 5 and 20 kilograms. They are usually placed around the neck and used in the neck area.
The sandbag test 2020 - according to these criteria we have tested and evaluated the individual models:
For our sandbag test we have tested and rated various models from well-known manufacturers. From a variety of offers, we could make a selection of our preferred models that met our requirements and also had a good price-performance ratio . Cheap models were tested under the same conditions as the slightly more expensive ones.
Above all, the sandbags were tested for their processing , handling , functionality during training, type of filling and material. For this we have also checked the delivery conditions of the manufacturer, the delivery time and the scope of delivery included. All details and details of the products evaluated by us have been summarized in product reports for the individual model.
For the test and sandbag comparison we examined different weight classes and compared the handling . Models that could be replenished in two or more sandbags have been found to be more effective because of the versatility of use.
Our test subjects were asked to do different exercises with the sandbag , which consisted of a similar sequence of manipulations. Here it quickly became apparent how efficiently the sandbag could be used. The test subjects were both female and male , so we could get a good overview of how the lighter ones behaved to the heavier models for our comparison.
An advantage were models that had many handles , so that the handling was more flexible and versatile. The processing should be high quality , consist of solid seams, which should also not lead to cuts or bruises on the hands.
The material had to be robust and easy to care for, the contents had to be sealed off perfectly. We rated models that had a double and therefore very safe sheathing . This could then be easily washed in the outer shell.
What should i look for when buying a sandbag?
A sandbag should meet your own requirements and taste, can be used in a variety of ways and meet the weight of your own requirements.
Beginners need a different model than the advanced one . The interim solution is flexible loading with sand pockets, which can then be removed or added as needed.
Important purchasing criteria , however, are the excellent workmanship, the sheathing and the quality of the sandbag.
Furthermore, the following points can be considered:
Material and closures
The material of the sandbag is usually made of plastic, nylon , leather, artificial leather or tear-resistant textile fabric. The higher the workmanship and quality, the more carefully the bag is stitched, can even be crafted by hand . Some brand products are subjected to strict quality controls and are sold with quality seal.
The material should be particularly robust and tear-resistant . Some models are also water repellent. Sandbags are available in price categories between 50 and 300 dollars and should therefore last a long time, just as easy to maintain. Good and solid seams are as important as a durable outer material.
With velcro or zippers , the sandbag is secured, so that inside material can not trickle out or the additional sand pockets can be attached. Also, the weight elements can be fixed again so that nothing slips or unwanted movement takes place.
Sand is the actual inner material. Some models can be supplemented by water pockets or have a granulate that has a similar effect as sand. Fine sand, however, is better suited for strength training in the instability and shifting of content.
The weight can be chosen between 10 to 45 kilograms and should be adapted to your own body requirements and your own fitness. It is advisable not to choose the weight too high, because the sandbag can be used so much more versatile.
It should not be forgotten that exercises are also based on rotational movements, so that the sandbag is then swung around the body and head or between the legs. A slightly lower weight makes more sense and can be just as effective.
Manufacturers offer the sandbag filled or unfilled with the required bags. Some models then consist of two, four or more sand pockets that can be individually filled. This allows the required weight to be adjusted individually.
The number of handles plays an essential role in the versatile use. Two handles allow only the basic movements, four and more handles can be more effective, be used indoors and outdoors, to allow more movement units.
Training with the sandbag often consists of different strength exercises with varied grip techniques . Some models therefore have up to 10 handles , which also show different sizes.
Brief information on leading manufacturers
Major manufacturers and brands that stand out for their high quality include gymbox , kettler , escape, gorilla sports and klarfit.
These companies offer a balanced range of various small training equipment and accessories, which have proven themselves in the fitness and home training area and were also rated very well by customers.
Internet vs. Retailers: where is the purchase of a sandbag worth the most?
The sandbag is available in specialist shops or on the internet under different brand names. In the specialized trade a personal consultation is possible, in the internet dealers and manufacturers exhibit their products however also in detail and give all necessary information, which are needed for the purchase.
The specialized trade is usually determined on an offer of certain brands, which must be in stock. The internet offers a wide range of different models from which to choose at leisure. In addition, the prices on the internet are a bit cheaper. Many models are cheaper by special offers, without the quality decreases.
In the specialist trade, a lower price is often a sign that it is excluded goods or remaining stock. Retailers on the internet, on the other hand, have to deal with strong competition and also have less rental and personnel costs, which in turn saves costs, which benefits the customer.
The warranty claims and the right of return are the same on the internet and retailers . Shopping on the internet is a bit more convenient, can be done from home and around the clock. For this purpose, the goods are delivered, which in turn saves fuel costs.
Worth knowing & advice
The history of the muscles
To use the sandbag for a comprehensive and holistic training, many muscles in the body are necessary , which allow the power game. Alone the jump in the air or the movement of the little finger requires muscle work. The heartbeat is also caused by the heart muscle.
In the human body there are up to 656 muscles responsible for the movement, the activity of the organs and the protection of the bones. The male body has a muscle mass of 40 percent , the female body a muscle mass of 32 percent, which make up the total body mass. The muscle power and the structure depend not only on genetic conditions, but also on the lifestyle and training.
With strength and endurance training, one's own fitness can be specifically increased, but also the entire body can be reshaped to the desired proportions. This is possible through muscle growth, which comes about through stimulation and regeneration. The training is increased by sentences and repetitions. This includes a balanced and high-protein diet.
The muscles consist of muscle cells and fibers that are able to lengthen and shorten. They are in turn connected to tendons and bones, in which case the movement causes the contraction of the fibers. As a muscle moves in one direction, it always needs an opponent to equalize. This is z. B. Visible when lifting and lowering the arm.
The strongest muscle in the human organism is the masticatory muscle . The largest muscle is the back muscle and the smallest is in the ear as a stapes muscle. The entire musculature consists of the smooth and striated. The smooth muscle has spindle-shaped cells, the striated muscle is made of muscle fibers that are very elastic and are bundled by conjunctiva. The connective tissue is called " fascia " and can be specifically trained and strengthened, e.g. B. With a fascia roll. This is especially important with increasing age or activities that are performed a lot while sitting down.
Lack of exercise and holding damage quickly cause discomfort and pain, as the connective tissue adheres to the muscles and thus restricts the movement. The fascia harden and need to be re-liquefied to be elastic. The movement is then transmitted to the bones via the muscles and tendons. Through tension or contraction the muscle is active, by passive, thereby the movement takes place.
The commands for movement guidance and execution are triggered by impulses and transmitted via the brain to the spinal cord . The forwarding takes place via the nerves . Muscles contract and expand, creating power for movement. Not only physical activity is possible, but the possibility to stand upright or carry loads. For a simple motion are many muscles necessary. They work together or alternately against each other, z. As strecker and flexors in the joints and limbs.
The back and abdominal muscles form the muscle corset and provide the necessary protection. The straight abdominal muscle is responsible for curling and straightening up the trunk, the oblique abdominal muscle for the rotation and lateral bending , which are so popular with the sandbag. The back muscles serve as a stabilizing counterpart and must always be trained simultaneously with the front.
Leg, buttock and arm muscles are also important for sandbag training . Above all, have the stabilizing function and serve the actual muscle movement, eg. B. In squats and gripping.
A systematic training of all muscle groups here may then strengthen all the muscles . Of course, the visual aesthetic effect also plays a role. The tissue is punished, the muscles on the arms and legs increase, fat is burned and the posture is improved. Nevertheless, the strength training should not be exaggerated. Excessive muscle build-up overstrains the body and organs. It can even cause the person to suffocate through their own muscles or the heart stops.
Figures, data, facts about the sandbag
The right training with the sandbag
Power, stamina, coordination and muscle building are achieved with the sandbag , depending on how intensively it is used. Regardless of the weight used, which can be changed by filling the individual sand pockets, care should always be taken to ensure that joints, tendons and muscles are not over-stimulated. So, for any type of exercise, it is important to stabilize the body sufficiently to perform the exercises not too slowly, yet very concentrated. Functional training is just as possible as bodyweight. Exercise and weight lifting are combined in these training methods and can thus achieve excellent training results with the help of the sandbag .
The frequency of training depends on your own body weight and your own fitness . Beginners should start training slowly and get used to the unstable weight of the sandbag. The handles can control one's own rhythm, while the movements can be individually planned.
The beginner can begin sandbag training twice a week with three sets each, which then slowly increases over the next few weeks. This less fists are used, such. For example, in a punching bag, as the sandbag dumbbells and other devices replaced, while the body must make balancing movements by the unstable weight.
In addition to the complementary training on weights, many classic and complex exercises are possible, which enable the stemmen as well as the rotation. Different grip options allow a varied use, while the differently filled pockets are flexible and require the muscles to counteract, so that deeper muscle layers are reached, which can not otherwise be trained specifically.
Top 5 exercises with the sandbag
Before the actual training with the sandbag the musculature should be prepared for the training. This is possible with warm-up exercises that stimulate the metabolism and warm the muscles. 10 minutes of rope jumping or a 5-minute running workout on the spot are already sufficient and then prevent strains or a painful sore muscles.
The workout with the sandbag can be done in two to three sets and should be implemented regularly, at least twice a week. Just as important as training is the period of rest during which the muscles can grow. It is not advisable, strength training monotonous and to complete daily . Only applied stimuli and regeneration lead to optimal results.
Exercise 1 - swing sandbag
- With this exercise, the trunk and back muscles , the arm and shoulder muscles are achieved . The weight in the sandbag can be between 20 and 45 kilograms.
- For the exercise, the stand should be shoulder-width and sturdy while the sandbag is held by hand on the inner handles and held to the body with one arm. The back of the hand should point away from the body.
- Now the knees are slightly bent and the upper body bent forward. It is important to keep your back straight and not hollow.
- Now, the sandbag is lifted by hand and swung with outstretched arm up to the shoulder. Then the backward movement follows, with the arm with the sandbag swinging between the legs and at the same time being pulled out for the next swing.
- The exercise is repeated 20 times per arm and is done in three sets. It can be implemented outside and inside. Care should be taken to ensure that there is enough space and distance, as the momentum and the swing should be concentrated and unrestricted.
- Here, the back, arm and abdominal muscles are addressed. The weight should not exceed 30 kilograms.
- For the exercise is set up with legs slightly apart, the back stretched out. The sandbag is grabbed at the inner handles and swung with the arms over the head, so that the sandbag then rests on the back and neck.
- There, the sandbag is now guided around the head, with swing with the arms and the appropriate upper body rotation is necessary.
- The sandbag is wrapped around the own head and body. The exercise becomes more and more difficult due to the centrifugal forces, the unstable weight and the movement itself and should then also be changed in the direction. The cycle around the head is repeated 30 times. The rotation should be concentrated, as the centrifugal forces increase the weight.
Exercise 3 - sandbag shoulders
- The exercise is more complex than it appears at first glance. Not only does it replace weightlifting, it also reaches many muscles simultaneously. For this, the entire core muscles are stabilized.
- The stand should be firm and with legs spread shoulder width apart. The sandbag is placed on the neck and on the shoulders. The weight should reach a maximum of 45 kilograms.
Exercise 4 - sandbag power training
- This exercise has a similar effect to barbell training . In contrast, the centrifugal forces have a higher effect, since the muscles have to counteract. Shoulder and trunk muscles are strengthened. The weight should be a bit higher.
- The starting position is the shoulder width stand behind the sandbag, which lies in front of the legs.
- The back remains straight and is then bent forward. With the hands, the sandbag is grabbed by the handles, while the arms are held parallel to each other, a little less than the shoulder width.
- The sandbag is now pulled up close to the legs while legs and hips are stretched out. The sandbag is left flying for a short time and turned around its own axis. The sandbag is caught with the fists while the arms are fully extended and the sandbag is lifted over the head. There it is held for a few seconds and lowered again in rapid motion.
Exercise 5 - sandbag and lunge
- The lunge in combination with the weight of the sandbag is very productive. The more dynamic it is, the more intense the exercise. For a light weight from 20 kilograms of sand is enough.
- Each time a lunge occurs, the hull must be re-stabilized and aligned to decelerate or swing the flying weight. The effect will spread to arms, legs and back.
- The rather light weight, preferably between 10 and 15 kilograms, is held in one hand, the arm is stretched out while the legs are hip-width, the back is straight. Now follow the lunge with the left leg to the back, the arm with the sandbag on the right side is swung forward, right past the body. The right knee is bent and gives strength to find back to the starting position. This is followed by the lunge on the other side. Body and back are held straight at all positions.
- Per side, the exercise can be repeated 20 times. Breathing should be concentrated during the lunge. When raising the body is inhaled.
FAQ - frequently asked questions about "sandbag"
How do I combine sandbag training with bodyweight training?
Bodyweight means self-weight training . There are no expensive devices necessary, but certain exercises use your own body weight to cause the muscle. These include pull-ups, push-ups or squats.
Combined with the additional weight of the sandbag , these exercises are greatly intensified, but should always take place in a stable position and should not be exaggerated. The joints are exposed to a very high load and should therefore be spared. It makes sense then z. B. Simple squats .
The sandbag is placed in the neck, only half filled with sand and held on the two outer handles. The stand is shoulder-width, while the back is stretched straight and the joints are thus stabilized. Now bend your knees until you reach an angle of about 90 degrees. The kneecaps should not extend beyond the shoe tips.
The situation is similar with push-ups , whereby the sandbag is then placed on the back. Here it should be ensured that no hollow cross is created. Self-weight exercises and the use of a sandbag complement each other perfectly. The training goal is achieved faster.
How much weight is useful for building muscle?
The weight of the sandbags is different , can also be adapted to your own needs. There are models that allow a weight of up to 50 kilograms, which should not necessarily be used as a maximum weight.
Sufficient for a good strength training are 20 to 40 kilograms. Here, the beginner should put emphasis on a lower weight , as it is less about the mass than the unstable distribution of weight for efficient training.
Where can i get the sand for the sandbag?
Most suppliers provide the sandbag with content . The sand can therefore be filled individually or is already present in the pockets, which can then be replaced. But there are also sacks of sand in diy stores and specialist shops.
As an alternative to sand, special aqua pads can be used, which also effect the unstable weight distribution. On the other hand, it is not recommended to use a filling material such as wood chips, earth or rice.
How often should i exercise with the sandbag?
The duration of the training depends on the genetic prerequisite, i.e. your own physique and weight, the personal goals and the experience of strength training. Well-suited is a fixed training plan , which is tuned to the own conditions, so that then the desired results are achieved.
It makes sense to have a training that takes place two to three times a week , in between regeneration pauses of one day. Beginners should not overdo the training, but do at least twice a week with the sandbag different exercises.
Three sets per exercise are well suited, which can be increased gradually with 10 to 20 repetitions, of course, depending on the exercise itself. Also important is the warm-up time before it to reduce the risk of injury.
Many models can be filled with additional sand pockets and reinforced in weight. These are sold as "loading bags" and made of sturdy pvc. They have a winding closure, through which the additional pockets can be adapted to each sandbag in the respective size. Certain brands also offer specially designed sand pockets for their own product, which can be filled in addition.
Since training with the sandbag requires strength and fitness, a lot of training with the legs and arms, wrist and knee pads are well suited to minimize the risk of injury. Although sandbag training can take place anywhere, it should be ensured that a good and safe surface stabilizes the stance, eg. B. A gymnastics mat.
In order to make the training even more challenging, weight cuffs can also be created to use the sandbag . These are attached to wrists or ankles and bring an iron filling up to 2 kilograms additional weight.
A weight belt can also have a stabilizing effect, especially in the torso and back area.
Alternatives to the sandbag
As an alternative to the sandbag, of course, training with free weights or on equipment. The free weights include dumbbells . These offer both the possibility for a whole body workout or for a specific isolation training.
Similarly effective for kicking and striking techniques is the punching bag . Most models are fixed to the ceiling by a rope or a chain, others can be set up as a stationary object and then used more flexibly.
Also commercially available are weight vests , which are used by athletes, above all, to intensify their own training. These are also used above all in self-weight and strength training and provide the additional weight for the increased effort.