It was the sandbag carry at the Spartan Super in 2015 Usk that set me on a mission to get my own sandbag and incorporate sandbag training into my workouts. I had a sneaky feeling we were likely to see more and more races incorporate sandbag carries
into their events so I wanted to be ready.

I set about on my search to find myself a sandbag but with strict requirements, it had to be good quality and relatively weatherproof for outdoor use. I prefer to train outdoors if possible so this was essential.
However despite lots of googling and asking around, nothing quite hit the mark. So I decided to make one myself. In fact the first was such a success, with Mikeys help we made several for our bootcamp.
And for you lucky readers I’ve decided to share the love with a step by step tutorial so you can make your own!

Materials

So this is what you are going to need. Click on the links if you want to purchase the items online:

• 1 x Army Highlander Duffle Bag
• 20-30kg of Pea Gravel (Depends how big you want it to be!)
• 1 x Heavy Duty Rubble Bag
• 1 x Duck Tape
• 1 x Scissors
• 1 x Cable Tie
• 1 x Weighing Scales
• 1 x Bucket

Video

Watch the vid to find out how to make it or follow our tutorial below

Instructions

You will be making 5kg weights to be added to your sandbag by filling the rubble bags with pea gravel and sealing with duck tape. The 5kg bags will then be added to the duffle bag,
which we will then close and seal.

Step 1

Pour some pea gravel into the bucket until it weighs approx 5kg (plus bucket weight).
I put some tape inside the bucket to indicate the level to which the next bucket needs to be filled
(so you don’t have to weigh every time.)

Step 2

Hold the Rubble Bag Open and pour in the Pea Gravel.
Put the bag on a flat surface, smooth out the surface of the bag then seal the end with duck tape. I would advise sealing twice, if the bag is going to spill
this is where it can happen.

Step 3

Begin to roll/fold the bag whilst carefully forcing any air out of the bag. Continue
until you have reached the other end of the bag.

Step 4

Tape the bag beginning at the ends and then in the middle. No need to go crazy with the tape, leave about 2 inches between each piece. Also make sure that there is still room inside the bag for the gravel to move around.

Step 5

Continue the above process until you have 4 or more 5kg bags. My sandbag was between 20-25kg, this weight and above is best for sandbag carries but you can also make smaller sandbags if you wish with less weight for slams and resistance training.

Step 6

Cut the Strap off the bag, plus the handle if you want to, it just makes it more difficult to grip which is a good thing right!

Step 7

Assemble your 5kg bags and place them inside the duffle bag. Now Bunch up the bag just below the handle and cable tie it closed. I prefer not to cut the end of the tie (and expose a sharp edge), but to apply duck tape around it.

That’s it job done. Weigh the bag if you wish and write it on the bag with permanent marker.

Or leave it as a surprise if it’s for someone else like we did for our bootcampers 😀

Keep an eye on this blog for some sandbag training tips coming soon!