a woman gets ready to work out in her home gym

Sandbagging Fitness How to Make a Homemade Sandbag

Sandbags are an incredibly useful and efficient workout accessory, providing numerous movement adaptations for strength and conditioning exercises. They’re an easy way to add a new dynamic challenge to any barbell or dumbbell exercise routine.

To get going, all you need is a durable liner bag and outer shell. This could be any type of bag, from a duffel to an army-grade strongman sandbag.

Liner Bags

Sandbags are an adaptable piece of equipment that can be utilized for many strength training exercises. While not as sturdy or long-lasting as dumbbells, sandbags offer a cost-effective and convenient alternative for many workouts.

When shopping for a sandbag, look for quality fabric and reinforced seams. Cordura fabric is the most common material used in these bags; however, other high-performance fabrics may also be available.

When selecting a sandbag, you should take into account its handles and closures. Some sandbags don’t feature handles which may make them harder to transport; on the other hand, some come with multiple handles for easier maneuvering.

Sandbags come with various closures, such as zippers or Velcro. Generally speaking, zippers are preferred over Velcro since it may lose its stickiness over time and allow filler material to escape.


Sandbags can be an invaluable training aid for strength training, whether you’re a novice or advanced lifter. Not only that, but they’re also perfect for working oblique side dips, bicep curls, and lower back support – making them great all-around exercises!

Sandbags come in an assortment of sizes and weights, making them a versatile training aid for any workout. But there’s one secret to getting the most out of them: filling them with something else.

For a cost-effective and simple way to add weight to your sandbag, try shredding paper or cardboard. Not only is this cheaper and better for the environment than using sand, but it doesn’t produce any dust that may trigger allergies in some people.

Other materials suitable as fillers include pea gravel or rubber mulch. The latter is the preferred choice due to its lack of pulverization or dust generation. Furthermore, these clean and moisture-resistant fillers won’t retain water like sand does, making them the ideal choice.

Zip Ties

Zip ties are an ideal way to secure your weights. Not only are they strong enough to support a lot of weight, but they come in various sizes as well.

When selecting a zip tie, it’s essential to pick one with the proper tensile strength. Don’t overexert them as this could damage or break them.

When selecting cable ties, color is an important factor to consider. Black is commonly used for general-purpose uses while colored ones can help label specific items.

When attaching items to a large number of objects, heavy duty ties are recommended as they have greater tensile strength than regular ties.

Zip ties offer excellent abrasion and impact resistance, plus they can be heat stabilized for extended outdoor use. Nylon is commonly used in zip ties; however, ABS plastic is better suited to heavier-duty work due to its resistance to fuels and chemicals.


Sandbags are an incredibly versatile piece of equipment that can be utilized for many exercises. They can be lifted, thrown and lugged in various ways to build strength and endurance.

However, it’s essential to use a durable sandbag that can withstand the strain of regular workouts. Furthermore, look for a bag available in various weights so you can customize your training with one suited to the intensity of your exercises.

Homemade sandbags can easily be created using items found around the house. Flood sandbags, inner tubes from car tires or even garbage bags all work great – just make sure that the liner bag can close completely without leaking sand.






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