Stuck at home with no gym equipment? Scrolling through the various sites looking to purchase your own supplies but unsure because of the prices?
Have you thought about making some of your own equipment? Well, this post is for you, my DIY-money saving-motivated people. I'm going to write about the steps I took to make my own sandbag. But, why a sandbag? Well, it's actually pretty cheap to make, durable, and multifunctional. I only spent $15.00 but overall, you may only spend up to $35.00. If you've never used a sandbag, I would highly recommend making your own and trying it out.
There are numerous websites with helpful steps on how to construct your own sandbag (https://www.nerdfitness.com/blog/sandbag-workout/) and (http://library.crossfit.com/free/pdf/CFJ_Rice_SandbagsMay11.pdf) which I followed to construct my own, with slight variations.
How to make your own sandbag
Step 1: Gather your materials
What I used:
- 1 burlap sack - free (given to me by my uncle otherwise can find online)- $1.38 to $38.00 (note: make sure it's big enough to store various packages of filler material and not too scratchy).
- 200 lbs of sand-free (given to me by my uncle. I've only used 60ish pounds to construct this bag.) otherwise, any sort of sand on Amazon, preferably more course so it doesn't leak - $4.00-$20.00.
- 1 box of contractor bags (preferably 3-4 mil, I purchased a 2 ml). -$9.97
- 1 large roll of duct tape - $8.00 (I just found a package at home for time purposes but, don't skimp here)
- 1 package of zip ties- $8.00 (again, I found a package at home- not as durable as these so, keep reading to see how they lasted).
Step 2: Create Interior bags
I grabbed one of the contractor bags and poured about 40 pounds of sand into it, using a scale to measure. Next, place the bag flat on the ground and flatten out, starting to roll the bag and releasing the air as you go. Once the bag is rolled up, tape the ends and the middle. Then, double wrap the bag and complete the above process. Repeat this for however many bags you want. I made a 40 pound and a 20-pound bag.
Step 3: Create exterior bags
Place your filled contractor bags into the exterior bag, whether that be the burlap sack or any of the options above. Close the top or side and place a zip tie around the end, utilizing two or three for good measure.
Step 4: Use
Now is the time to throw the weight around, make sure that it works. For me, after doing about 10 sandbag cleans, the only thing that came off was the zip tie due to it being made for 18 pounds of pressure.
Alternative materials
Exterior bags: military-grade sacks or a canvas laundry bag. Make sure that the bag is big enough and able to support over 50 lbs of weight.
Interior bags: You could try heavy-duty freezer bags or dump them straight into the bag however, contractor bags are going to be your best bet.
Filler materials: pea gravel, rubber mulch, or link chain.
How to use a sandbag
A sandbag is a versatile tool. There are numerous movements that can be done with a sandbag. Below are a few:
- squats
- cleans
- push presses
- bent over rows
- thrusters
- stationary holds
- lunges
- and so many more... (search online for other ideas)
If you have any other questions, let me know! Go throw around some heavyweights
-Coach Karina, CF L1 Trainer, USAW Sports Performance Coach, BS-Kinesiology
