Are sandbag workouts effective?

Yes, adding sandbag workout moves to your exercise routine is an excellent way to improve your strength, muscular endurance, and overall stability. A sandbag is considered a functional training tool because it can be both awkward and unstable as the weight shifts inside the bag, requiring you to use additional core strength and stabilizer muscles to maneuver it. In fact, due to the instability of the bag, you will likely have to stick with weights that are lighter than your typical barbell of choice.

What exercises can I do with a sandbag?

You can add a sandbag to many popular bodyweight exercises, from squats to presses to burpees to lunges, and as a complement to your cardio routine, including treadmills or elliptical machines . You can run with it for added resistance, you can throw it over your shoulder like you would a piece of luggage, and you can perform common weighted exercises like deadlifts, rows, curls, and even rotational core moves like Russian twists. The sky's the limit! In short, you can add a sandbag to an endless number of exercises that use your body weight, a pair of dumbbells, or a barbell.

The 10 Best Workout Sandbags of 2023

Dumbbells, resistance bands, and medicine balls, and even balance boards are obvious choices for your home gym setup, but sandbags are very effective and versatile fitness tools as well. They can be used for a variety of full-body exercises in multiple planes of motion. Their shape and weight is constantly shifting so they activate your core and less commonly used muscles to keep the bag stable. [Cite] Workout sandbags are a complete, dynamic workout for beginners to advanced exercisers, all with one piece of equipment.

Reviewed & Approved

Our top pick, Garage Fit's Heavy Duty Workout Sandbag, comes in 4 bag sizes, is waterproof for outdoor workouts, and has eight different handles for a full-body program. For a heavy-duty and affordable option, we recommend Meister Elite's Portable Sand Kettlebell because it's easy to fill and use, and when empty, it's compact for portability.

When looking for a workout sandbag, check for multiple or adjustable handles, and different weight options. Consider how easy it is to fill or empty the bag to adjust the weight, and for portability. Tight seals to prevent the filling from coming out, and covered zippers for comfort and safety are also features to look for. We researched dozens of workout sandbags and evaluated them for material, price, weight range, and construction and durability.

Based on our research, here are the best workout sandbags on the market.

Our Top Picks

Best Overall:

Garage Fit Heavy Duty Workout Sandbag at Amazon

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Best Budget:

Meister Elite Portable Sand Kettlebell at Amazon

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Best with Handles:

SKLZ Super Sandbag Heavy Duty Training Weight Bag at Amazon

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Best Lightweight:

Hyperwear SandBell Sandbags at Amazon

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Best Medium Weight:

Ultra Fitness Gear Sandbags at Amazon

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Best Heavy Weight:

Rogue Strongman Sandbags at Roguefitness.com

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Best for CrossFit:

Brute Force Sandbags at Amazon

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Most Durable:

StrongFit Classic Sandbags at Roguefitness.com

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Most Versatile:

Ziva Pre-weighted Power Core Sandbag at Amazon

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Best without Sand:

Hydro Power Chamber Fitness Sandbag with Water at Amazon

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In This Article

Our Picks
How We Selected the Best Workout Sandbags
What to Look for
FAQ
Why Trust Verywell Fit

4.8

Courtesy of Amazon

Pros

4 bag sizes
Durable, waterproof nylon material
Good for indoor and outdoor use

Cons

Sand can leak through Velcro closure
Handles big for small hands

We chose the Garage Fit Sandbag as our top choice because it checks all the boxes for a quality bag: it's durable, versatile, and comfortable to use. Constructed from waterproof nylon material with doubled-up stitching, the Garage Fit sandbag holds up to even the toughest, most intense workouts and can be used indoors or outdoors. The eight soft-grip handles are padded to protect you from blisters or chafing and are well-positioned to allow for a variety of exercises.

The kit also comes with filler bags so you can easily adjust the weight of your sandbag to accommodate different fitness levels and types of workouts. Available in four sizes that range in weight from 5 to 200 pounds, and eight colors, Garage Fit bags are machine-washable for quick and easy cleaning. Whether you’re a dedicated weightlifter, a CrossFit enthusiast, or someone who just wants to get toned, it’s an affordable choice for effective at-home workouts.

Price at time of publication: $60

^{Key Specs:
Weight Range: Smallest bag is 5-25 lbs, Largest bag is 125-200 lbs | Filler Bags: 1-3, depending on the size | Number of Handles: 8 | Dimensions: Smallest bag is 8.25 x 19 x 9.5 in, Largest bag is 14 x 30 x 16.5 in}

Courtesy of Amazon

Pros

Heavy-duty PVC construction
Comfortable neoprene grip
Folds flat when empty for portability

Cons

Small weight range
Bulky when full

If you’re new to sandbag training or you’re looking for an inexpensive addition to your home gym, these sand kettlebells from Meister Elite are a nice choice. Ideal for performing traditional kettlebell exercises such as swings, squats, presses, twists, pulls, curls, and get-ups, they’re constructed from heavy-duty PVC material that makes them extremely durable and leak-free.

The semi-rigid handle and comfortable neoprene grip are an improvement from traditional kettlebells. With printed instructions on the bag, filling it with sand and sealing it is easy and quick. And we love that they fold flat when empty, so they’re convenient to bring along on vacation, especially if you’re headed to the beach where you’ll have access to plenty of sand. These kettlebells are available in 10, 15, and 20 pound sizes.

Price at time of publication: $12

^{Key Specs:
Weight Range: 10-20 lbs | Filler Bags: 0 | Number of Handles: 1 | Dimensions: 11 x 14 x .02 in (unfilled)}

Courtesy of Walmart

Pros

Filler bags can function as individual dumbbells
Durable outer shell
Ergonomic handle placement

Cons

Tight fit for all filler bags
Limited weight range

One of a sandbag’s most important features, handles are a major factor in determining the bag’s durability and versatility. With six soft-grip, comfortable handles, the SKLZ Sandbag allows users to grasp and grapple it in many different ways without fear of injuries, blisters, or abrasions. You can also rest assured knowing that the bag can withstand rough usage, thanks to its durable outer shell, secure zipper closure, and Velcro reinforcements.

With four removable weight bags, you can easily vary the load from 10 to 40 pounds. The bag’s flexibility and sleek profile make it a popular choice for all types of exercise, from CrossFit to toning workouts to cardio routines.

Price at time of publication: $60

^{Key Specs:
Weight Range: 10-40 lbs | Filler Bags: 4 | Number of Handles: 6 | Dimensions: 13.1 x 4.1 x 10.1 in}

Courtesy of Amazon

Pros

Bags come pre-filled
Durable, leak-proof neoprene construction
Compact for small gym spaces

Cons

Each weight sold separately
Lacks handles

Looking for sandbags that are effective and versatile, but also don’t take up a lot of space? The Hyperwear SandBell Sandbags come in a range of weights, from two to 50 pounds, making them a versatile option for fitness enthusiasts who aren’t looking to lift heavy loads. They’re simple to stack and store, and each sandbag has a different color trim to help identify the weight.

They’re an excellent choice for anyone who prefers a ready-to-go product, as they come already filled with sand. And without handles, these sandbags can be gripped all the way around the edges or lay flat for exercises like glute bridges. We like that the leak-free neoprene makes them easy to grip so they can be used for a variety of typical free-weight exercises, as well as for slams, throws, and catches.

Price at time of publication: $23

^{Key Specs:
Weight Range: 2-50 lbs | Filler Bags: 0 | Number of Handles: 0 | Dimensions: Approximately 14 in diameter with varying widths}

Courtesy of Amazon

Pros

25-75 pound weight range
Military-grade construction
One year, no questions asked, warranty

Cons

Filler bags don't come pre-filled
Can leak sand around the zipper seam

Ultra Fitness Gear’s sandbag line features the Goldilocks of bags—one that’s not too light and not too heavy. The medium-size bag comes with one medium and one large fill bag, so you can adjust the load from 25 to 75 pounds. There is also a small bag (25 lbs) and large bag (75-125 lbs) available. This sandbag is perfect for people who want to train with quality, heavy-duty equipment, but don’t need hefty weights.

The sandbag shell is made with durable, military-grade material, five-panel seat belt webbing, and double-reinforced stitching. With five soft, comfort-grip handles, the bag gives you plenty of options to perform hundreds of different exercises. And we like that Ultra Fitness Gear offers a 1-year, no questions asked, warranty.

Price at time of publication: $50

^{Key Specs:
Weight Range: 27-75 lbs | Filler Bags: 2 | Number of Handles: 5 | Dimensions: 14.76 x 9.69 x 3.86 in}

Courtesy of Rogue Fitness

Pros

Heavy-duty construction
Secure filler bag design
Portable

Cons

Each weight sold separately
Not designed to be slammed

Made with heavy-duty, military-grade materials, Rogue’s Strongman Sandbags are ideal for those who require extremely heavy weights for their workout regimen. These sandbags come in six sizes with max fill capacities of 100, 150, 200, 250, 300, and 400 pounds. Each sandbag comes with a built-in filler bag that has a secure zipper and Velcro closure to prevent leaks and spillage.

Unlike heavy balls and stones, these sandbags can be emptied and refilled at a gym, park, or beach, so they’re portable and able to be used anywhere you want to exercise. These bags are durably constructed and great for Atlas Stone type exercises but they are not made for slamming exercises.

Price at time of publication: $75 for 25 lb

^{Key Specs:
Weight Range: 100-400 lbs | Filler Bags: 1 | Number of Handles: 1 | Dimensions: 16 in diameter with varying heights}

Courtesy of Amazon

Pros

Three weight ranges
Extremely durable design
Eight grip options

Cons

Fill bags don't come pre-filled
Expensive

Although they’re designed for all types of training, Brute Force sandbags are especially popular among CrossFitters. This extremely durable kit comes with multiple filler bags, so you can easily add or remove weight to accommodate total-body workouts and CrossFit routines.

Brute Force sandbags are built tough and come with a limited lifetime warranty for added peace of mind. They come in three weight sizes and ten colors and there is an option to order it pre-filled for a separate fee. CrossFitters also appreciate the multiple soft-grip, reinforced handles that allow for a wide range of exercises.

Price at time of publication: $120

^{Key Specs:
Weight Range: 15-125 lbs | Filler Bags: 2 | Number of Handles: 8 | Dimensions: 13 x 30 in}

Courtesy of Rogue Fitness

Pros

Dependable closure system
Heavy-duty bag design
Can customize weight with fill amount

Cons

Closure system may be cumbersome
Do not come pre-filled

Made from heavy-duty, super-strong material, StrongFit’s Classic Sandbags are tested to take a beating and are built tough enough for the highest drops and hardest slams. Each bag has a secure closure system with a metal ring, lacrosse ball, and lock-tight zip tie to prevent spillage.

Available in 12 different weights from 60 to 400 pounds, StrongFit sandbags come in two different designs: the pillowcase style for smaller weights and a cylindrical punching bag style for larger weights. They also have various colors to help you tell your weights apart.

Price at time of publication: $82

^{Key Specs:
Weight Range: 60-400 lbs | Filler Bags: 1 | Number of Handles: 1 | Dimensions: Not listed}

Pros

Pre-weighted
No need for sand or other fillers
Seven weight increments

Cons

Each weight sold separately
Expensive

If you're looking for a sandbag that comes pre-filled, the Pre-Weighted Power Core Sandbag from Ziva is a perfect choice. Ready to use right out of the box, we love that it’s pre-filled to the specified weight and the inside is lined with foam for added comfort. There's no sand in this bag so no need to worry about spilling and its a little more stable than a standard sandbag, if that's something you're looking for.

The Power Core Sandbag's outer shell is made of durable PVC so it's easy to clean and can be used inside or outside. It has seven different handles to perform everything from squats to overhead presses and comes in ten-pound increments from 10 to 50 pounds.

Price at time of publication: $54

^{Key Specs:
Weight Range: 10-50 lbs | Filler Bags: 0 | Number of Handles: 7 | Dimensions: Not listed}

Pros

Exercise chart included
Foldable for easy portability
Easy to fill and drain

Cons

Limited weight range

If you're looking for a fitness sandbag that doesn't actually use sand, the Hydro Power Chamber Aqua Sandbag is the perfect choice. This bag is easy to fill with water through a cap and valve system, and then drain when you need to so it can be folded up and carried wherever you want to exercise. It's made of heavy duty waterproof canvas for durability and has Neoprene handles for a comfortable grip.

The dynamic movement of the water inside the bag creates a challenging workout and is particularly good for balance exercises and strengthening the core. The Hydro Power Chamber can be adjusted from 10 to 50 pounds and we like that an exercise chart is included.

Price at time of publication: $75

^{Key Specs:
Weight Range: 10-50 lbs | Filler Bags: None | Number of Handles: 4 | Dimensions: Not listed}

Final Verdict

If you're looking for an affordable, effective, and versatile training tool that's built to last, you can't go wrong with the Garage Fit Heavy Duty Workout Sandbag. It's durable and waterproof to hold up to wear and tear, and the eight handles give you endless exercise options and a comfortable grip. It's even machine-washable, making it a breeze to keep clean. If you need compact and lightweight sandbags, we recommend the Hyperwear Sandbell Sandbags because they're small, easy to stack, and easy to grip for all types of exercises.

How We Selected the Best Workout Sandbags

To select the best workout sandbags for our list, we looked for top-selling sandbags from well-known and trusted companies. We read customer reviews and researched product details. We looked for products that fit a variety of price points and are easy to use at all fitness levels from beginners to advanced exercisers.

We paid particular attention to sandbags that offer the versatility of being able to adjust the weight and that have lots of handles to accommodate dozens of exercises. We also looked for durable materials and construction as well as secure closures to avoid spilling the fill material.

What to Look for in a Workout Sandbag

Durability

Sandbags are subject to some pretty intense workouts, and the last thing you want is to have a seam rip and filler fly everywhere because the bag couldn't handle the wear and tear that comes with the job. Be sure to consider the bag's overall construction quality, the durability of the materials it's made with, and how aggressive you plan to be with it as you lift, slam, and more.

Weight Capacity

The weight capacity of sandbags can vary dramatically, and different weights are better suited to different types of exercise. For instance, if you plan on doing lots of leg work like squats, you will likely need a heavier bag to make the workout challenging. Luckily, many sandbags have adjustable weight ranges depending on how much you fill them, so pick one with a minimum and maximum weight that will suit a variety of your fitness needs.

Filler Bags

Many sandbags come with various filler bags, which are what allow you to increase or decrease the overall weight of the bag depending on the exercises you want to perform. The more filler bags, the higher the weight capacity. And the more filler bags, the more versatile a single sandbag can be for your home gym.

Frequently Asked Questions

Are sandbag workouts effective?

Yes, adding sandbag workout moves to your exercise routine is an excellent way to improve your strength, muscular endurance, and overall stability. A sandbag is considered a functional training tool because it can be both awkward and unstable as the weight shifts inside the bag, requiring you to use additional core strength and stabilizer muscles to maneuver it. In fact, due to the instability of the bag, you will likely have to stick with weights that are lighter than your typical barbell of choice.
What exercises can I do with a sandbag?

You can add a sandbag to many popular bodyweight exercises, from squats to presses to burpees to lunges, and as a complement to your cardio routine, including treadmills or elliptical machines. You can run with it for added resistance, you can throw it over your shoulder like you would a piece of luggage, and you can perform common weighted exercises like deadlifts, rows, curls, and even rotational core moves like Russian twists. The sky's the limit!
In short, you can add a sandbag to an endless number of exercises that use your body weight, a pair of dumbbells, or a barbell.

Why Trust Verywell Fit

Certified personal trainer and marathon coach Christine Luff, ACE-CPT has recommended sandbag workouts to her clients who are training for endurance events, mud runs, and obstacle course races. Her own sandbag training helped immensely during her prep for her Spartan Trifecta.

Best Overall

Garage Fit Heavy Duty Workout Sandbag

Best Budget

Meister Elite Portable Sand Kettlebell

Best with Handles

SKLZ Super Sandbag Heavy Duty Training Weight Bag

Best Lightweight

Hyperwear SandBell Sandbags

Best Medium Weight

Ultra Fitness Gear Sandbags

Best Heavy Weight

Rogue Strongman Sandbags

Best for CrossFit

Brute Force Sandbags

Most Durable

StrongFit Classic Sandbags

Most Versatile

Ziva Pre-Weighted Power Core Sandbag for Fitness

Best without Sand

Hydro Power Chamber Aqua Bag - Fitness Sandbag with Water

The 10 Best Workout Sandbags for a Dynamic Exercise Routine

Reviewed & Approved

Best Overall

Garage Fit Heavy Duty Workout Sandbag

Best Budget

Meister Elite Portable Sand Kettlebell

Best with Handles

SKLZ Super Sandbag Heavy Duty Training Weight Bag

Best Lightweight

Hyperwear SandBell Sandbags

Best Medium Weight

Ultra Fitness Gear Sandbags

Best Heavy Weight

Rogue Strongman Sandbags

Best for CrossFit

Brute Force Sandbags

Most Durable

StrongFit Classic Sandbags

Most Versatile

Ziva Pre-Weighted Power Core Sandbag for Fitness

Best without Sand

Hydro Power Chamber Aqua Bag - Fitness Sandbag with Water

Final Verdict

How We Selected the Best Workout Sandbags

What to Look for in a Workout Sandbag

Durability

Weight Capacity

Filler Bags

Frequently Asked Questions

Why Trust Verywell Fit