The sandbag trainer is the Swiss Army knife of functional fitness. It functions as a vital tool of the garage gym movement. As a versatile and essential tool, sandbags have come a long way from their primitive origins. Today, they're used by fitness enthusiasts, professional athletes, and anyone looking to mix up their training.
Sandbag trainers enhance your training as an inexpensive, easy to store, potent conditioning tool. The durability, shape, hand grips and its versatility make it indispensable for building the bear-hugging, soul-crushing strength needed to dominate opponents on the mat.
Try This Home SANDBAG Workout for MMA!
What is a Sandbag?
It’s in the name - a sandbag is simply a bag of sand which can come in various sizes and weights. It’s not more complicated than that. In a fitness industry with new, flashy products being released every week, the sandbag still stands firm. It’s one of the simplest and most effective pieces of workout equipment for BJJ, MMA and strength training.
Why Sandbags are Good for BJJ and MMA Training
There are many reasons why sandbags are the best tool for the job when it comes to building a body for combat sports. An essential skill for BJJ, MMA and grappling is to be able to hold on to our opponent and control them effectively. Just as important is the ability to break the hold they have on us. Both are essential for advancing position. If we can’t keep hold of our opponent or get them off us, we lose.
When we train with sandbags, we are either pulling them into us or pushing them away from our bodies in ways that directly imitate grappling scenarios. Also, sandbags aren’t fixed in shape. The sand inside constantly shifts and turns them into a malleable object that needs to be manipulated differently to other pieces of strength equipment like the barbell. The weight inside a sandbag shifts as we use it. This mimics the human body much more than a fixed lump of metal.
Sandbags also strengthen our posterior chain, expecially through performing exercises like squats and pick ups. It’s essential that BJJ and MMA athletes develop a full body strength throughout their posterior chain. This results in us being strong, functional and deadly in combat, hence why the sandbag is the tool of choice for many fighters.
Benefits of Sandbag Training
Functional Training and Full Body Workout
Sandbag training offers functional movements that engage multiple muscle groups simultaneously. Unlike traditional weightlifting exercises, where the weight is evenly distributed, the shifting weight of a sandbag challenges your body to stabilize and adapt dynamically. This results in a more comprehensive full-body workout that mimics real-life movements, making it ideal for improving functional strength and enhancing overall athleticism.
Increased Core Stability
One of the standout benefits of sandbag workouts is their ability to improve core stability. The unstable nature of the shifting sand requires your core to work harder to maintain balance and control throughout each exercise. This not only strengthens your core but can also improve posture and reduce the risk of injury during daily activities.
Versatility
Sandbags are incredibly versatile workout tools that can be used for a wide range of exercises. From squats and lunges to presses and carries, the possibilities are virtually endless. Whether you're looking to build strength, improve cardiovascular conditioning, or enhance agility, sandbags offer a dynamic and challenging workout experience for users of all fitness levels.
Portability
One of the biggest benefits of training with sandbags is the ability to take them with you when traveling or if you like to get outside of the gym and train outdoors. With multiple sandbag options available, you can use your own filling material or use what is available where you are training to get them up to weight. Our 3-in-1 Sandbag is a great option for training on the go. Use its handles like a traditional sandbag or utilize the additional features to turn it into a feed sack, drag bag, or backpack for rucking.
Sandbag Trainer Specifications
Our sandbag trainers up your training game as an inexpensive, easy to store, potent conditioning tool.
| Trainer Type | Dimensions | Weight (Empty) | Max Weight | Handles |
|---|---|---|---|---|
| Small Trainer | 25" long x 8" wide | 2 lb | 60 lb | Two top handles (7.5"), Two side handles (4") |
| Large Trainer | 30" long x 10" wide | 2 lb | 100 lb | Two top handles (8"), Two side handles (4.5") |
Material: Cordura and Velcro
Origin: China
Warranty: 1 full year satisfaction guarantee
Filler Bags
| Weight | Dimensions |
|---|---|
| 10lb | 5.5" x 28.5" |
| 20lb | 8 1/4" x 23" |
| 35lb | 12" x 21" |
| 40lb | 11 3/4" x 27 3/8" |
Material: Cordura and Velcro
Origin: China
Warranty: 1 full year satisfaction guarantee
Sandbag Trainer Weight Options:
- Trainer + 30 lb of Fillers: Small trainer with (3) 10 lb fillers.
- Trainer + 40 lb of Fillers: Small trainer with (2) 10 lb fillers and (1) 20 lb filler.
- Trainer + 50 lb of Fillers: Small trainer with (1) 10 lb fillers and (2) 20 lb filler
- Trainer + 60 lb of Fillers: Large trainer with (2) 10 lb fillers and (2) 20 lb fillers
- Trainer + 80 lb of Fillers: Large trainer with (2) 10 lb filler, (1) 20 lb filler, and (1) 40 lb fillers
- Trainer + 100 lb of Fillers: Large trainer with (1) 20 lb filler and (2) 40 lb fillers
**Note that this is a sandbag system- it is shipped UNFILLED (NO SAND INCLUDED), but sand or rubber mulch is readily available at your local home improvement store. Sand sells for about $4 for 50 pounds. For more filler options and the ideal one for you, please read here.
How to Fill Your Sandbag Trainer
You'll get the most out of your sandbag trainer by filling it directly, without filler bags. If you choose to go without filler bags, the best advice is to NOT fill your sandbag trainer 100% full. Do NOT fill it up to the brim. When not using filler bags, fill the trainer to about 85-90% full.
By leaving some room to play with, the trainer responds better, and gives a little but not a ton. Have you ever picked up a totally full sandbag? They're like a bag of concrete; hard, inflexible and unforgiving. Leaving some breathing room in the sandbag trainer allows it to shape, shift, and move with you.
The primary reason to choose to go with fillers bags is if you want to quickly swap out the weight of your trainer with ease if you're training with a partner for example. While the sandbag trainer will feel great full with the filler bags, once you remove one and create extra space, it won't be as pleasant of a training experience as using the sandbag trainer without filler bags. Regardless of the extra space, you'll still have the same training stimulus, however.
Finally, how you fill it, is just as important as what you fill it with. Some people prefer IPAs, some people like stouts, some people like sours. You'll find the same broad selection of filler materials at your disposal. A mix of sand and mulch works well. You have a slew of options, depending on your training goals. Keep in mind different materials have different densities.
Workout Sandbag Exercises
There are various sandbag movements that develop full body strength for BJJ, MMA and grappling. Some of those include pick-ups, shouldering, squatting, rows, get ups and floor presses. Here are some examples:
- Carries: Challenge your strength and endurance by carrying a sandbag across long or short distances with light or heavy loads. Our Rogue Strongman Sandbags are ideal for holding in front of your chest or on a shoulder, and our traditional Rogue Sandbags can easily be held across your upper back and walk to your desired destination, focusing on maintaining good posture and stability throughout. The built-in handles of our Jerry Can Sandbags are ideal for farmer carries to add an additional challenge to your grip.
- Squats: Target your lower body with sandbag squats. Hold the sandbag across your shoulders, in front of your chest, or on one shoulder to challenge your core, then squat down.
- Deadlifts and Cleans: Our traditional Rogue sandbags also have multiple built-in handles making them ideal for several hand placements.
Safety and Ease of Use
Many people see sandbag lifting and assume it is bad for your back. This couldn't be further from the truth. Using sandbags helps to train your back in positions many people are weak in, and that are very common in BJJ, MMA and grappling.
I have personal experience to prove it. 11 years ago I broke my back, and my road to recovery took many years. I tried many different rehabilitation methods. To my own surprise, it was only when I started taking sandbag training seriously that I saw a dramatic improvement. I credit sandbag training for allowing me to get back to almost 100% functionality.
Invest in Your Game
BJJ will allow you to build a baseline strength and fitness, but that’s where it’ll end. If you want to become more dominant, you need to invest in yourself and work on your strength off the mats. All the best BJJ competitors started as students who were hungry to grow at every opportunity. If your learning and growth stops when you leave your regular classes, you’re not becoming as good as you could be and that’s just a fact. Invest in your game, and you won’t believe the results.