This week I posted a killer sandbag workout for an intense change of pace to your everyday mud run training. Sandbags provide many training advantages due to their incredible versatility and malleability – a constantly shifting load means that you will get a bonus workout for your stabilizer muscles plus the awkward shape makes it a great tool for grip strength. To learn more about the benefits of a sandbag workout go here.
If you’re running out to buy one or ordering something like the Ultimate Sandbag online, you can easily spend anywhere from $50-100. But really, there’s no need, as a homemade bag will provide some serious bang for your buck. Building your own takes just a few minutes and some common household items. Here’s how…
What you need:
- Duct Tape
- Heavy Duty Garbage Bags or Contractor Bags
- One 50 Pound Bag of Play Sand
- One Cheap Canvas Duffel or Laundry Bag
To Make Your Homemade Sandbag:
Get a 50 lb bag of play sand. I got this at Home Depot for about $3.50.
You will also need a roll of duct tape and some heavy-duty garbage bags or contractor bags.
The last item you need is a cheap duffel or laundry bag. I picked this up at a craft store for $7.00.
Step 1. Open the sand and get a garbage bag ready. If your bags are not heavy-duty, double them up.
Step 2. Pour into garbage bag. The easiest method is to cover the open bag of sand with the garbage bag, then flip the whole thing upside down to pour the sand.
Step 3. Form the bag of sand into a nice round shape that somewhat matches the shape of your canvas bag, then squeeze out the air and tie a knot at the top of the bag.
Step 4. Wrap the garbage bag with an outer layer of duct tape. This will help prevent it from rupturing. Don’t wrap the tape too tightly, you want the sand to be malleable.
Step 5. Once you finish wrapping the sandbag with duct tape, drop it into the canvas bag.
Step 6. Zip or close up the bag. I used a laundry bag for this version and sealed it up with two zip ties.
Step 7. Completed bag. I cut off the strap and tucked the top loops into the knot. The twist ties help form a nice long handle that is great for gripping.
Mud Run Maniac wants to know what you think…
Start the conversation by leaving some thoughts on homemade workout equipment. The floor is yours. Cheers!