Hands down, Sandbags are an AWESOME addition to any type of athletic training. Sandbags can be used for strength exercises such as presses, push presses, weighted squats, etc.
Lately, I have been using sandbags as a metabolic conditioning tool to get ready for the Killington Spartan Beast, and I just can't get enough! I like to hike up steep terrain on Ascutney with a sandbag, as fast as possible, and then run/walk downhill. Implementing this regularly in my training has been a GAME CHANGER for me this season.
This spring, I searched online to order one and found them to be wicked expensive. However, with a bit of research and trial and error, I figured out how to make them quickly and at a dirt cheap price! Thank you HOME DEPOT!
- Regular white sandbag
- Duct tape
- Extra heavy trash bag
- 4 zip ties
- pocket knife
1. Seal the "already sealed" end first which will be the "bottom". Leave the other side open so that you can fill it with sand later.
- Roll the sealed ends together
- Duct tape the ends tightly
- Use to zip ties to make it secure
- Duct tape over the zip ties (don't cut the ends of the zip ties, just roll around the ends)
- Duct tape over the top (vertically), then use duct tape again to secure (horizontally)
2. Fill bucket with sand to your desired weight
3. Dump weighed sand into the black garbage bag
4. Twist the access garbage bag making sure to get most of the air out of the bag. Duct tape the bottom and the top of the twist, then cut off the excess.
5. Duct tape the two twisted ends together (fold top to bottom then duct tape together) to keep the sand secure.
6. Place the heavy duty garbage bag filled with sand into the sand bag and simply seal the top end.
7. DUCT IT...baby. Yep, the whole dang thing!
Thanks to coach Arnel Banawa for this great idea!
Erin M. Kershaw
The Edge Fitness Center at the Ascutney Mountain Resort