Building a simple homemade sandbag is straightforward stuff, but not the sort that you can throw in movements such as sandbag cleans pictured below.
To build the best sandbag for throwing as well as strength training, a few steps are in order.
Step 1- Assemble your materials:
- #50 sand tube from your local hardware store
- 1 Husky brand contractor garbage bag
- 2 Zip Ties
- 1 Roll of Duct Tape
- 1 Roll of Fiber Fix 10x Tape
- 1 Box Cutter
Turn the bag upside down and cut the bottom off of the bag. Pro Tip- Always cut off those corners lest your bag has ears like this:
Remove scoops or coffee cups of sand until you reach the desired weight.
Zip tie both ends of the bag and cut off excess bag material from above the tie.
Wrap it up:
- Begin with a single layer of coverage of the entire bag with the normal silver duct tape
- Roll the sand bag in the Husky Contractor Garbage Bag
- Apply a second layer of silver duct tape.
- This is all that is needed for a normal bag that you don’t plan to throw or drop
- For a sandbag that will hold up to throws, cleans, and drops, apply a layer of Fiber Fix 10x fiber tape.
- Top it off with a couple stripes of silver for style
This version of the Sandbag Squat can be used for strength work in a Greyskull LP fashion with one weight across a 5,5,5+ set. Also use it in a conditioning context by using this grip as a weighted carry 50 feet directly into a set of 10 Sandbag Goblet Squats and returning for a round. 5 rounds. Rest as needed between rounds.
The sandbag clean is an accessible and effective alternative to our typically programmed barbell and kettlebell cleans and snatches. Explosive hip extension is the cornerstone of the rugby tackle, football tackle, the vertical leap and in the force generator through the stance leg in kicking in sports such as soccer.
Emphasize two speeds in this movement:
First- “Lap” the sandbag by pulling it past the knees and into the hips.
Second- Propel the bag to the shoulders with an explosive extension of the hips through the bag.
You can go “touch and go” as demonstrated above, or drop from the top.