Before we continue, let me just say that the following sandbag lunge exercises are guaranteed to activate all the muscle fibers in your glutes. Thus, increasing muscle stimulation to maximize growth and make them bigger and stronger than ever before.

But that’s not all. With the added versatility of workout sandbags, you can incorporate additional moves into your lunge exercises. Thereby intensifying your workout and thus help burn extra calories at the same time.

Why are we using sandbags to perform lunges?

There are two great reasons for using sandbags to do lunge exercise. Our first is a bit off-topic but still worth noting. While the other is more directly related to using sandbags to perform lunge exercises.

Availability

Firstly, with the recent pandemic, it has become virtually impossible to buy weights to workout from home. Now that most gyms have closed and could close again, everyone is eager to set up their own home gym. Demand is high for exercise equipment, and as a result, supplies are low.

In most cases, businesses are out of stock and can’t get restocked due to manufacturing companies being shut down. And with most of them located in China, it could take even longer before inventory in the U.S is back to normal again.

With that said, you could wait it out if you don’t have weights or buy yourself some extremely overpriced kettlebells or dumbbells.

Or… you could get yourself a readily available made-in-the-USA workout sandbag.

That said, I have found a few homegrown companies, with Brute Force being my favorite. They have a seemingly endless selection of quality workout sandbags in all sizes, colors, and designs. So if you don’t already have your own, I’d highly recommend checking them out.

Convenience & Functionality

Secondly, besides being readily available, sandbags have many benefits other traditional weights do not. For example, sandbags are much more convenient to use and store at home or take on the go. They are soft and easy on floors. Plus, they are not as loud when dropped and are much safer around kids than hard weights.

But most importantly, they are very functional workout devices that are very effective for both resistance training and cardio exercise. And due to the uneven weight distribution, they can also be more challenging and help stimulate stabilizer muscles as well.

Brute Force Sandbags

With that said, you can see why sandbag lunges can be a great way to build bigger and stronger glutes while at the same time will burn off some extra calories to trim your waistline.

Without further ado, let’s finally get started with our top 10 sandbag exercises and how each is performed for the best results.

Our 10 Best Sandbag Lunges & How To Perform Them

So it’s finally time to get down to business. If you have a workout sandbag, and you’ve never performed these exercises before, I would suggest starting with a lighter weight. In this way, you can learn the proper form and get the feel of doing each exercise first.

Proper form will always benefit you more in the long run and prevent injuries. Going with a lighter weight but doing more reps in one set can be more intense and productive than performing super heavy low reps.

Even though images are a great way to illustrate how an exercise is performed, videos can be much better. As they show you all the motions and proper form from start to finish. For this reason, I have decided to provide you with some video demonstrations you can watch. And then follow up with a brief explanation for each sandbag lunge exercise and some key points as needed.

1. Sandbag Alternate Side Lunge

Side lunges are ideal for targeting the outer sweeps of your glutes and giving them that round and full look from the front and behind. This exercise can be done with the sandbag positioned in front, in back, or on one shoulder. For this exercise, we will perform it with the sandbag on your back.

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Proper Execution

• Starting position: hold the sandbag on your back with the outside handles or front parallel handles.; feet shoulder-width apart for stability.
• Push out laterally to one side with one leg and land your foot about 2x shoulder-width apart.
• While keeping your balance, squat as low as you can.
• Push back up with that leg to the start position.
• Repeat.

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Technique

Start off slow and concentrate on feeling your glute muscle stretch at the bottom of this movement. Try to forcefully push yourself back up. This will help activate more fast-twitch muscle fibers that are responsible for muscle growth.

2. Sandbag Forward Lunge

This sandbag forward lunge uses the sandbag positioned in front but can also be used on the back or shoulders. This is the most commonly performed lunge exercise and is very effective at building bigger glutes overall.

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Proper Execution

• Starting position: securely hold your sandbag in front; feet slightly closer than shoulder-width apart.
• Step out to the front, about two shoulder widths apart.
• Drop your hips by bending your knee to about a 90-degree angle.
• Forcefully push yourself back to the starting position.
• Repeat with the opposite side.

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Technique

Feeling the stretch in your glutes at the bottom of this movement is very important. If you are not feeling it, then you may need to increase your stride distance. Also, to keep your knees healthy and pain-free, make sure that your knee does not move beyond your toes in the bottom lunge position.

My #1 Recommended Workout Sandbag by BRUTE FORCE

3. Sandbag Reverse Lunge

This lunge variation uses alternating reverse steps to target your glutes. This exercise is usually performed with one bag in front or in back. But as you’ll see in the following video demonstration, it can also be done with two bags (one on each shoulder).

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Proper Execution

• Starting position: securely hold your sandbag(s); feet slightly closer than shoulder-width apart.
• While putting all the weight on one leg, step backward about two shoulder widths with one leg.
• At the same time lowering yourself to where your knee is at about a 90-degree angle.
• Reverse back to a standing position and repeat with the opposite side.

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Technique

Always concentrate on your glutes doing the work as you push yourself back up into the standing position. The forward leg should take on most of the weight, while the opposite leg is only used to support and stabilize yourself. Also, make sure that the back knee does not touch the floor. It should only be about 1-2 inches above before you push yourself back up.

4. Sandbag Jumping Lunge Back

The jumping lunge uses more explosive moves, which can be quite intense for beginners. I would not suggest doing this exercise until you’ve become more familiar and comfortable with the dynamics of various other lunge exercises. And for the first time, definitely start with a lighter weight or just your bodyweight until you get a better feel for it.

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Proper Execution

• Starting position: securely hold your sandbag in the back; I recommend starting in the lunge position.
• With an explosive jumping action, quickly reverse your leg positions and come back down into the lunge position with the opposite leg forward, and repeat.

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Technique

Start off slow. Keep the sandbag centered. This will help maintain your balance when jumping and landing into the lunge position. The explosiveness of jumping will add extra intensity and help activate more fast-twitch fibers in your glute muscles. With this exercise, maintaining perfect form and keeping your balance is more important than just using heavier weight.

5. Rotational Sandbag Lunges

This lunge variation not only requires more glute stabilizer muscles due to shifting the sandbag from side to side but also engages more upper body and core muscles. As a result, you will be working out your glutes and strengthening and toning your upper body and your abs and back.

With the extra muscle engagement, you will be building muscle, but with the added cardio will also be burning off body fat at the same time.

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Proper Execution

• Starting position: hold your sandbag in a neutral grip in front; feet slightly closer than shoulder-width apart.
• As you start moving into your reverse lunge, simultaneously swing your bag to the opposite side of the leg that is stationary.
• Return back to the standing position as you simultaneously swing your sandbag back to the front, and repeat with the other side.

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Technique

Make sure to swing the bag over to the side you are performing the lunge on (the bent knee side); this adds the weight to that side for extra resistance. Also, try experimenting with wider strides as you get used to the exercise. This will give you a better stretch in your glutes and activate more muscle fibers.

6. Walking Sandbag Lunges

Walking lunges have always been my favorite of all. If you have space, this is a must-do for everyone. The non-stop and continuous strides of the walking lunge will give you a pump like no other.

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Proper Execution

• Starting position: securely hold your sandbag in front, back, or shoulders; feet slightly closer than shoulder-width apart.
• Lunge forward about 2 shoulder widths apart and come down with your knee stopping at about a 90-degree angle or less.
• Forcefully push yourself back up on that leg to the start position and immediately continue with the opposite leg and repeat.

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Technique

For added intensity, try not to pause when coming back up to the standing position. Instead, make it a continuous walk. Keep your back in a neutral position and your torso leaning only very slightly forward. Never let your knee exceed your toes.

7. Reverse Sandbag Lunge Press

This is another stationary reverse lunge but with the extra pressing movement to add intensity and upper body strength. Again, this is another example of combining both strength training and cardio into one exercise.

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Proper Execution

• Starting position: securely hold your sandbag in front or back; feet slightly closer than shoulder-width apart.
• While putting all the weight on one leg, step backward about two shoulder widths with one leg.
• While lowering yourself to where your knee is at about a 90-degree angle, simultaneously raise your sandbag above your head.
• Reverse back to a standing position while lowering the bag again, and repeat with the opposite side.

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Technique

The trick here is to raise the sandbag above your head when going down into the lunge position. But simultaneously lowering it back down as you push yourself back up to the start position.
This lunge variation activates more stabilizer muscles, improves balance, and works your shoulder muscles, core, and glutes at the same time.

8. Sandbag Drop Lunges

This lunge variation is one of our most intense exercises and basically combines lunges with squats. This exercise is definitely a powerhouse exercise for building powerful glutes while at the same time providing you with an intense cardio workout.

If you had to replace all lunge exercises with just one, this would be the exercise. It truly hits your glutes hard. And the intensity is unmatched by any other sandbag lunges in this article.

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Proper Execution

• Starting position: feet shoulder-width apart; sandbag place on the floor directly in front of you.
• Squat and grip the bag with both hands; simultaneously raise yourself back up to a standing position while swinging the bag on top of your shoulder.
• With the bag on your shoulder, follow with a full squat down and back up again.
• Immediately follow that with a reverse lunge and back up again.
• Then drop the sandbag back to the floor in front of you and repeat.

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Technique

You are obviously hitting your glutes pretty good with both lunges and squats but, you could also make lifting the sandbag more of a deadlift exercise. This can be accomplished by only slightly bending the knees and hinging the hips back when picking up the bag. Now you’ve got yourself the ultimate glute building sandbag exercise!

9. Sandbag Stationary Lateral Lunge

The sandbag stationary lateral lunge is a great way to target your glutes and your inner thighs simultaneously. This lunge exercise can be performed alternating sides or one side at a time. It is a valued alternative to your typical front and back lunges. But it also has the added benefit of being easier on your knee joints.

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Proper Execution

• Starting position: securely hold your sandbag in front, back, or shoulder; feet slightly shoulder-width apart.
• Take a wide step out to the side. While lowering your foot to the ground, drop your hips back until your knee is at least at a 90-degree angle.
• Push back to the standing-upright position and do the same for the opposite leg.
• Repeat.

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Technique

This exercise can be done with the sandbag in front or on your back. Keep your back neutral and do not hunch. Go wide and deep with this lunge exercise to feel the stretch to maximize glute stimulation.

10. Crossover Lunges with Sandbag

Crossover Lunges are very similar to reverse lunges but with a modified foot position that creates an additional stretch in your glutes. And we all know what that means: the more you can stretch a muscle during an exercise, the more muscle fibers you will engage.

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Proper Execution

• Starting position: securely hold your sandbag in front or back; feet slightly more than shoulder-width apart.
• While putting all your weight on your right leg, step backward about two shoulder widths with your left leg while bending your right knee to about a 90-degree angle and crossing your left foot behind your right leg.
• Reverse back to a standing position and repeat with the opposite side.

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Technique

Keeping your balance for this exercise can be very tricky for beginners. A good technique to make this a little easier is to concentrate on putting all your weight on the active leg (the one you are bending at the knee). And only use the other foot as a temporary support.

Pros & Cons of Using Workout Sandbags for Lunge Exercises

Sandbag lunges from an exercise perspective can have additional benefits over using weights such as dumbbells or kettlebells. However, they do have their drawbacks too. After comparing both the exercise benefits of the sandbag to your traditional weights, we found the following.

PROS

• More challenging due to shifting sand
• Easy to combine cardio movements with your lunges
• Offers greater flexibility and range of motion
• Engages more stabilizers
• Help improve balance
• Sand is softer and easier on the body and joints
• Easy to combine lunges with functional training
• Work your glutes and other muscles simultaneously
• Many handle positions to change up each exercise and add more variations

CONS

• Not easily weight adjustable
• Takes time getting used to initially

So, obviously, one of the more significant drawbacks is the time it takes to adjust the weights with a workout sandbag. If your bag has multiple filler bags, you will need to unzip and remove or add fillers to adjust the weight. But if you happen to own one that only has one sand filler bag, that is a problem.

Or is it?

Let me share with you an easy way to overcome this dilemma by explaining the principle of progressive overload and how we can use it to fix this problem.

The Best Way to Perform Sandbag Lunge Exercises to Grow Bigger Glutes

Progress overload is a way to stimulate muscles to grow by increasing the intensity of any workout over time. This is achieved by gradually increasing the amount of weight used for each workout over time. However, adding weight is not the only way to increase the intensity.

For example, another way to progressively overload a muscle over time is by increasing the number of repetitions in a set or adding more sets. That said, here is a simple solution.

You don’t need to increase the weight every workout, or even every month for that matter. You can wait for about 3 months and then increase the weight. Here is what I suggest:

• Each week increase the number of reps you perform for your sandbag lunge exercises.
• After about 6 weeks, add an extra set to each exercise.
• Then, after about 3 months, add about 5 lbs to your workout sandbag.
• Repeat every 3 months.

Of course, I would also suggest purchasing a workout sandbag that is heavier than your current maximum, so you have room to grow. As mentioned earlier, Brute Force has a great selection of quality workout sandbags, for both men and women, with an extensive selection of really cool-looking designs and colors.

On another note, some of you may also be asking how many reps per set you should do for maximum growth and best results. My quick answer to that – don’t count reps and just keep within one repetition before failure for each set. Then, for your final set, go all out and do as many reps as you possibly can.

That said, I typically do 5-6 sets for each exercise. If you are a beginner, start with 3-4 sets and work your way up.

Final Words

Sandbag lunges really are a lot of fun and are very effective for working out your glutes. You can use them at home or on the go. Unlike heavy dumbbells or kettlebells, you can easily throw your bag in the car and head over to your local park or track.

There is no better feeling than doing an agonizing 20-30 lunges without stopping, or at least until your glutes and legs are screaming and the pain is unbearable. That is what we live for. This is what makes your glutes grow!

That is what will separate you from the rest.

• 8 Best Workout Sandbags for Training & Fitness Review
• How to do Lunges Properly for Bigger Glutes: Lunges vs Squats
• Treadmill Butt Workout for A Bigger Bum [8 Glute Activation Lunges]
• Bulgarian Bag vs Sandbag [Workouts & Benefits]
• Best Squat Belts – Just Add Weights [No Barbell Needed]

Credits

I would like to give my thanks to all the Youtube members whose videos I have included in this article. Furthermore, I would also like to give each of you credit for the hard work you do and the helpful sandbag lunge demonstration you have provided my visitors.

• Brute Force Training
• Jen Ferruggia
• TheWKOUT
• Game Changing Performance
• First Responder Prep

Mark LaRue

With over 30 years of experience in strength training and fitness, Mark LaRue is the founder of Fitness Mastered, a blog to help educate fitness enthusiasts of all fitness levels, ages, and gender. We write topics that range from weight training tips and exercise routines to home workout machine and fitness related product reviews, to name a few.

fitnessmastered.com/

The post 10 Best Sandbag Lunges for Bigger Glutes & A Smaller Waist appeared first on Fitness Mastered.

The fitness market is filled with new tools and equipment designed to help you reach your fitness goals. Sometimes new technology can be beneficial, but for many people, it’s often better to stick to the basics.

A simple piece of workout equipment like the Bulgarian workout bag also referred to as functional training bags provide you with a way to gain muscle, burn fat, and lose pounds, without the use of technology or the latest fad in workout equipment.

The Bulgarian bag can be used anywhere, indoors or outdoors, which makes it a great addition to anyone’s collection of workout equipment. The Bulgarian workout bag is gaining popularity with athletes from many different disciplines.

Read on to learn about these training bags and find ways to incorporate this unique and affordable piece of equipment into your regular workout routine.

What is a Bulgarian Workout Bag?

The Bulgarian workout bag, also known as the functional training bag, was originally created in 2005 to help wrestlers with strength and endurance. The creation of the bag is credited to Ivan Ivanov, a former world-class athlete, and wrestling trainer. The invention of the bag stemmed from the need for versatile training tools that were safe to use in the wrestling training room.

The Bulgarian workout bag has a half-moon shape and is usually filled with sand. Most are constructed of leather, synthetic leather, or canvas. The feature that differentiates the Bulgarian bag from the traditional sandbag is the unique shape which allows for a wide range of motion to target many of the body’s muscle groups.

Although the bag was developed with wrestlers in mind, it has actually gained popularity with those who train in other sports. MMA fighters and athletes in other disciplines have used these bags for use as a way to enhance their workout.

What is a Workout Sandbag?

Sandbags are similar to the Bulgarian workout bag in some ways, but the methods of use and the end results from these two pieces of equipment can vary greatly.

A sandbag has a different shape and creates a different range of motion when used. Sandbags are designed to change their shape as they move which can target many different muscle groups during use. They have no consistent form which makes them challenging to use.

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Sandbags are often used for CrossFit training. The problem that many people have with using sandbags is that they are very difficult to control due to the shifting of the sand inside. This lack of control is can be frustrating which is why many athletes and trainers prefer the Bulgarian bag to traditional sandbags.

There are however others who welcome this uneven weight distribution as it helps to strengthen stabilizer muscles and improve balance. Which for some athletes can be an important part of their workout routine.

Bulgarian Bag vs Sandbag

When you’re using a Bulgarian bag, you can rely on more consistent movements that help you target specific areas of the body.

It doesn’t have the instability associated with standard sandbags which gives you complete control over your movements.

The weight inside the bag doesn’t shift with your movements like it does when working out with a sandbag. This means exercises are precise and highly controlled by your strength and abilities.

Bulgarian Workout Bag Available Online

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These functional training bags come in different weights and most brands are differentiated by weight based on the colors of the handles. You may want to invest in a couple of different weights of Bulgarian bags to use for different types of exercises.

What are the Benefits of Training with a Bulgarian Bag vs Sandbag?

Functional training bags have extremely versatile and have many benefits which will be explained later in detail. But first a quick list of the reasons you may want to invest in a Bulgarian workout bag:

• can be used for a wide variety of workout styles
• improves overall body strength and agility
• excellent for core conditioning
• highly dynamic and functional training
• combines cardio and strength training into one
• the perfect tool for increasing your grip strength
• portable
• extremely durable
• available in many weights and sizes

Titan Functional Training Bags – All Sizes!
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The Bulgarian bag is designed to change your grips when compared to the grips used with traditional sandbags. With its unique design, you can more easily build strength and gain muscle in your forearms while also increasing your hand grip strength.

For those who have trained with sandbags in the past, understand that your grip on the Bulgarian bag will be somewhat different and will require much more control as it typically envolves much faster movements.

There are also exercises, many of which force a high core response, that can only be done with this type of bag. These exercises work out several muscle groups at once and will greatly increase your workout efficiency. So when you have limited time to work out, this bag makes it easier to hit various muscle groups simultaneously.

The following video shows a few different commonly performed Bulgarian bag exercises:

Why Should You Be Using a Bulgarian Workout Bag?

Nearly anyone can benefit from using a Bulgarian workout bag. It’s an excellent option if you’re looking for ways to improve your endurance and strength. These bags are quite affordable when compared to other workout equipment and they don’t require a lot of space for use or for storage. They come in several different weight options with 18 pounds, 26 pounds, and 37 pounds being some of the most common sizes available.

While gaining strength is not the main focus of using the functional training bag, hence the lower weights of the bags, you can build muscle in areas of your body that may be lacking with the use of other types of equipment. The main challenge that comes with using the bag is learning the techniques.

Functional Training

The Bulgarian workout bag is a great tool to increase your flexibility. The use of the bag teaches you to balance your body in new ways, especially when doing spin-style exercises. If you’re experienced in working with kettlebells, you can get a similar feeling to those swing exercises but with a more dynamic movement.

The use of the Bulgarian bag helps you learn control and allows for full-body movement. This dynamic movement makes you use those often neglected core muscles, which means better balance and stability during exercise and everyday activities.

Core Strength

Working out with the Bulgarian bag requires you to keep your body stabilized and gives you the motivation to keep your core muscles engaged during the workout. A strong core is the goal of many fitness enthusiasts and when you can train those extremely important core muscles at the same time you do other muscle groups, you’re able to better utilize your workout time.

One of the great things about using the bag is that you’ll know immediately when your form is off. This helps prevent ineffective workouts and also reduces injuries related to poor form.

The Bulgarian workout bag is travel-friendly and perfect for those who like to get in a good workout on vacation. You can use the bag indoors and outdoors, depending on the way you prefer to train.

These bags are also extremely durable and can stand up to heavy-duty usage. They last for many years which makes them a good investment if you’re looking for workout gear on a budget.

The flexible handles on the Bulgarian bag give you the option to target specific muscle groups and provide an efficient way to increase your grip strength

What Type of Exercises Can You Do With The Bulgarian Workout Bag?

One of the best things about these training bags is that you can easily incorporate it into your regular workout routine. Most of the exercises that use the bag are simple in design and easy to do correctly, even for those who aren’t experienced in the gym.

Learning proper bag control is the challenge with the Bulgarian bag. There are plenty of online videos that can show you specific moves and techniques to help you get the most from your workout using these functional training bags. Athletes and exercise gurus of all types have found nearly endless ways to use the Bulgarian workout bag.

Functional Training Bulgarian Bag Workout of the Week:

You can check out the available Suples Bulgarian Workout Bags here on Amazon.

5 Popular Bulgarian Bag Exercises

The following exercises can be done as a warm-up or can be used for a full cardio workout using circuit training. If you’re new to using the bag, you can start slowly with 20-25 second circuits and buildup to longer circuits as your grip increases and your muscles gain strength and awareness of the movements.

Some popular Bulgarian bag exercises include:

1. halo
2. rotational swing
3. lateral swing
4. swing to squat
5. lateral lunge

Halo: The halo is a popular exercise that involves holding the bag above your head and swinging it one rotation. Ideally, you switch directions with each rotation which helps open up the shoulders. This exercise also helps create a stronger core and makes you conscious of keeping your spine in proper alignment to prevent injury.

Rotational Swing: In this Bulgarian bag exercise, grab the bag in front of your body and swing it in a circle, while dropping your knees during the lowest point. To get the most from this particular move, you should change directions every 15-20 seconds. This movement works the shoulders and helps you keep your obliques engaged. Twisting your torso during the swing helps you keep momentum and keep those core muscles active.

Lateral Swing: Like the previously mentioned rotational swing, the lateral swing also works the shoulder and oblique muscle groups. With the lateral swing, you place the bag around your neck with the weight behind your head. The movement involves stepping to one side, then the other side, while slightly shifting the bag with you to each side. This move works best when you focus on keeping your torso in the upright position as you push your hips into a slight squat.

Swing to Squat: The swing to squat move works just like it sounds. You begin by swinging the bag between your legs as you dip down slightly, then swing it up over your head and onto your shoulders. Once the bag is resting on your shoulders, lower into a squat position, then remove the bag from your shoulders, and repeat the sequence. This exercise works the hamstrings, glutes, and your core muscles. It works well for those who struggle with getting into a deep squat position doing other moves.

Lateral Lunges: Our last Bulgarian bag exercise is the lateral lunge, which is great for building strength in your quads and glutes. This move involves putting the bag over one shoulder while holding it securely with both hands. Take a wide step to the side and lower the bag until you feel a pull in the groin muscles. Return to the starting position and repeat the sequence. Not only does this move help you with posture and spine alignment during exercising, but it also helps work your glutes and gives you more mobility in your hips.

Bulgarian workout bags can also be useful to add extra weight to body-weight exercises. Finding ways to use the bag when you do push-ups, traditional squats, lunges, and more, can add more resistance to strengthen your muscles and increase your endurance. Using one of these bags during your regular workout routine allows you to vary your movements to work different muscles and prevent boredom.

Closing Remarks

If you’re looking for effective and efficient workout gear, the functional training bag may be perfect for you. These bags can be used by nearly anyone to help gain strength, endurance, and build lean muscle. They are similar to traditional workout sandbags in some ways, but can actually be easier to use, and better for overall body conditioning.

• 8 Best Workout Sandbags for Training & Fitness Review
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The shape of these functional training bags is what sets it apart from other sand-filled bags. This half-moon shape allows for a wide range of motion to work those muscle groups that often get neglected during other types of exercise. Plus, when you consider the price of the Bulgarian workout bag, and the convenience of being able to use it anywhere, you can see how great an investment it can be for anyone looking for a new and innovative way to get fit.

If you’re looking for a way to add a new element to your regular workout routine, need to increase your grip strength, or just want to try some new techniques, the Bulgarian workout bag is a great addition to your workout gear.

Mark LaRue

With over 30 years of experience in strength training and fitness, Mark LaRue is the founder of Fitness Mastered, a blog to help educate fitness enthusiasts of all fitness levels, ages, and gender. We write topics that range from weight training tips and exercise routines to home workout machine and fitness related product reviews, to name a few.

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The post Bulgarian Bag vs Sandbag [Workouts & Benefits] appeared first on Fitness Mastered.

In this review, I will compare some of the best training sandbags found online. I have included a variety of exercise sandbag types from your typical sand filled sandbags to your not so conventional water-filled version.

One of the great benefits of using fitness sandbags is that training with shifting sand can engage more muscles and stabilizers than just your traditional weight machines, and other weight accessories.

What we found:

Super durable sandbag shells, many sizes & colors, both sand and water fillable bags, removable filler bags that can be used as soft sandbag kettlebells, and weight options from 5lbs to 400lbs.

I have literally spent countless hours comparing numerous exercise sandbags, reading hundreds of reviews, researching the quality and effectiveness of each, and have come up with what I believe to be the best workout sandbags I could find.

The following review includes sandbags that have been around long enough to be tried and proven by users in both quality and functionality. So if you’re looking to add a good quality fitness sandbag to your workout routine and want the best bang for your buck, then you have come to the right place.

TABLE OF CONTENTS

• What is a Workout Sandbag?
• Best Fitness Sandbags at a Glance
• Our 8 Best Workout Sandbags Reviewed
• My Top Picks for Best Training Sandbag In This Review
• Top Benefits of Training with Exercise Sandbags
• Sandbag FAQ

What is a Workout Sandbag?

Workout sandbags are sand-filled bags that when used for training engage muscles and muscle stabilizers to help build power and strength, increase endurance, explosiveness and brute force, while also increasing overall lean muscle mass and decreasing total body fat.

Thus making the fitness sandbag the ultimate training device when it comes to building total-body and core strength.

Training sandbags come in many different sizes, colors, and weight options starting at 5lbs all the way up to 200lbs. Or even a whopping 400lbs for your hardcore Strongman types.

The Best Workout Sandbag is Adjustable

You can simply adjust the weight amount to meet your fitness level and exercise routine by simply adding or subtracting sand or water to the included filler bags. Which you can then enclose in the sandbag case.

The Best Sandbag Must Be Durable

Exercise sandbags are built extremely durable with heavy-duty nylon fiber and stitching to keep the sandbag from tearing or coming apart during heavy and frequent workout loads.

Most sandbags have up to 6 or 7 workout handles positioned at various places around the bag. This provides the user with numerous grip variations to perform literally hundreds of different exercises and workout routines.

Exercise Sandbags are Very Popular

Fitness Sandbags are very popular in the CrossFit community but are also very commonly used by all branches of the military, professional athletes, Strongman competitors, FBI, Firefighters, and Law Enforcement.

Sandbags are Portable and Versatile

If you’re looking for a workout device that is very inexpensive, very portable and provides you with endless hours of exercise options and countless workout routines, then I highly suggest looking into a training sandbag.

Here are only a few of the more popular exercises you can perform using a workout sandbag:

Overhead squats, shoulder toss, rotational deadlift, standing 2 hand curl, half-moon snatch, clean, split jerk, alternating swing shouldering, shoulder press, front squat, good morning back hold, overhead triceps press, bear hug side lunge, bent-over rows, rotational lunge, shoulder squat, and many more.

Best Fitness Sandbags at a Glance

The following is a quick feature comparison of all our sandbags in this review. All training bags come without sand. Play sand and all-purpose sand can be purchased for as little as 5 bucks for a 50lb bag at your local home improvement store. It is interesting to note that the Iron Core Athletics exercise sandbag can also use water as a weighted filler.

Product & Key Features

Our 8 Best Workout Sandbags Reviewed

The following is my list of training bags that I have personally researched and consider to be the best exercise sandbags you can find online. I would recommend these training sandbags to anyone and feel that they are all great quality sandbags for a great price.

It is probably important to note from the start that none of the training sandbags include sand. Including sand would increase shipping costs tremendously, and a 50lb bag of sand can be purchased cheaply at your local home improvement store for as little as 5 bucks.

#1 Brute Force Heavy Duty 5lbs to 125lbs (3 size options)

Editor’s Choice for Best Workout Sandbag – Made in the USA
3 weight options; tons of colors!

Brute Force takes the business of making fitness sandbags very seriously, and it shows. They offer a huge variety when it comes to weight options and sandbag designs and colors.

Brute Force has something for everyone, from beginner to advanced, all the way up to hardcore and heavy-duty workout junkies. They offer from 5lb up to a staggering 125lb training bag.

3 Sizes to choose from:

• Mini: up to 25lbs, 1 filler, 8 handles
• Athlete: up to 75lbs, 2 fillers, 8 handles
• Strongman: up to 125lbs, 3 fillers, 8 handles

These sandbags are made of durable 1000D Military-Spec Cordura, Military Grade Velcro, 5 Panel Seatbelt Webbing, and YKK Zippers.

The Brute Force workout filler bags come with double Velcro and in various sizes depending on the model.

MADE IN THE USA. Brute Force proudly outfits the FBI, Dept. of Homeland Security, every branch of the Military, Division 1 Athletic Programs, and many more. A training sandbag for everyone! From 5lbs to 125lbs. Highly durable and huge selection!

The three models (Mini, Athlete, and Strongman) come with 8 soft-grip handles. All handles are flexible and offer neutral grips, suitcase grips, barbell grips, and end cap grips.

Support American Businesses: 100% USA Made

Key Features
Huge variety and weight classes – 8 handles and no handle models – 1000D Military-Spec Cordura, 5 Panel seatbelt webbing, Military Grade Velcro

Dimensions
Varies according to design – Minimum Weight: 5lbs – Maximum Weight: 125lbs

#2 Meister Elite Sandbag (15-50lbs)

Runner Up – 2nd Best Workout Sandbag – doubles as kettlebells.

Meister Elite has gone the extra mile with this unique patent-pending design. This workout sandbag has 3 soft sandbag kettlebells rather than your typical sandbag fillers offered by others. As a result, you have more exercise options since you can also use the sandbag kettlebells individually.

Each sandbag has a semi-rigid handle with soft neoprene grip and can be filled with sand for 10, 15, and 20lbs.

Meister sandbags include portable sand fillers, but you may also purchase additional fillers separately for around 10 bucks.

The total weight capacity with all sandbag fillers and sandbag is 50lbs. The bag alone weighs 5lbs. The possible weight options for this sandbag would be 15, 20, 25, 30, 35, 40, and 50lbs.

…A great 2-in-1 workout sandbag and soft kettlebells! Literally offers you more exercises than any other traditional training sandbag on the market today. And let’s not forget – No More Sagging Sandbag!

Unique “No Sagging” Feature

Another unique feature of the Meister sandbag is its ability to maintain its shape without sagging even when using only one or two filler bags. Simply use a towel as a filler, or two towels when replacing two sand fillers, and the Meister sandbag will maintain its shape. This sandbag has a super durable PVC shell with an exclusive inner foam core to help keep its shape while adding more cushioning.

This exercise sandbag offers durable zippers and 8 thick solid core rubber handles, including angled handles for a greater variety of exercises.

To see how to fill up the sandbags and set up a Meister Elite training bag, watch the easy-to-follow tutorial from Meister below.

Key Features
Multi-Functional 2-in-1 – Workout Sandbag & Soft Kettlebell Workout – very affordable – rigid design – 8 handles – no sagging – more exercise options – filler kettlebell sandbags can be bought separately.

Dimensions
24 x 12 x 12 inches – Minimum Weight: 15lbs – Maximum Weight: 50lbs

#3 Rep Fitness Sandbag

The Rep Fitness sandbag is ultra-durable with a 1000D Cordura shell and heavy-duty triple and cross-stitched nylon thread and extra strong YKK zippers.

Each sandbag comes with 6 soft workout handles for comfort and supports a wide variety of workout routines.

The sand filler bags are made with double Velcro to ensure sand stays in the bag and not on your floor.

Various Size Options

Rep Fitness sandbags come in many sizes and weight options for everyone. Whether a beginner or advanced user, Rep Fitness offers 4 different sandbag sizes with various weight ranges:

• Small is 5-25lbs and includes 1 small filler bag.
• Medium is 25-75lbs, 26” long, and includes 2 large filler bags.
• Large is 50-125lbs, 30” long, and includes 3 large filler bags.
• XL is 125-200lbs, 34” long, and includes 4 large filler bags.

Customers rave about the quality and durability of this workout bag and how well customer service responds to their questions. Also offers many different sizes, colors, and weight options.

Rep Fitness sandbags have a 1-year warranty to cover normal wear and tear, and if you are not happy with your workout sandbag they will do their best to make you happy.

Key Features
4 sandbag sizes – 6 soft handles – ultra-durable Cordura with nylon stitching – great quality and customer service.

Dimensions
Various sizes – Minimum Weight: 5lbs – Maximum Weight: 200lbs

#4 Iron Core Athletics Leak Proof Sand and Water Fillers

What makes the Iron Core Athletics workout sandbag stand out from the other designs is the leak-free inner fillers that can be used with sand and water.

This heavy-duty exercise sandbag is the perfect sandbag for on the go road warriors. These leak-free filler tubes can be taken anywhere and easily filled with water from a tub in your hotel room or anywhere there is water available. Which is pretty much everywhere.

Highly Durable Sandbags

These sandbags are constructed with heavy-duty 1000D Canvas material with double stitched seams and have 7 strategically placed rubber handles that offer plenty of exercise options.

This training sandbag offers fillers that can be used with WATER, making this my #1 Pick for TRAVEL and ROAD WARRIORS. Simply fill with water from a faucet, hose, pool, river, or anywhere there is water and you have yourself a 15lb to 120lb fitness sandbag ready to go.

The Iron Core Athletics sandbag comes in 3 sizes and weight options:

• XL size measures 32L x 12W inches with a weight capacity of 120lbs. – currently available
• Large size measures 27L x 11W with a weight capacity of 8lbs. – currently unavailable
• Medium size measures 19L x 7W with a weight capacity of 40lbs. – currently unavailable

NOTE: At the time of this review, Iron Core Athletics ONLY had the XL outer shell workout sandbag. And at this point, it is unclear if they will even continue to sell the outer shells going forward. It does seem apparent that they will continue to sell the Universal Fillers that use Water & Sand, which could also be used with other bags.

Leak-Free Filler Bags (water or sand)

The leak-free Universal fillers come in 3 denominations and are perfect for travelers who do not need to use sand and can easily use water instead. The following fillers can be purchased separately and are very affordable:

• Large filler is 80lbs of sand (60lbs water)
• Medium filler is 60lbs of sand (45lbs water)
• Small filler is 20lbs of sand (15lbs water)

The Iron Core Athletics XL workout sandbag comes with 2 medium 60lb Universal Fillers. Weight options may change, so read offers carefully.

Key Features
Numerous weight sizes – extremely affordable – 7 handles – durable nylon – water & sand fillers.

Dimensions
Various sizes – Minimum Weight: 5lbs – Maximum Weight: 120lbs

#5 Synergee Pro Sandbag (10-40lbs) & Synergee Elite Sandbag (25-100lbs)

Synergee has two sandbag weight classes to choose from. For users seeking a lighter option, Synergee offers the Synergee Pro sandbag 10 to 40lb training bag.

And for the heavy-duty and hardcore among us, they offer the 25 to 100lb Synergee Elite Sandbag. It’s always nice to have options.

Weight Customizable

The Synergee Pro Sandbag is weight customizable up to 40lbs and includes 3 sand filler bags at 13.5lbs each. On the other hand, the Synergee Elite Sandbag offers up to 100lbs of weight and includes 4 sand filler bags at 25lbs each.

Durable

Synergee’s top feature is how ultra-durable its design is, both inside and out. The outer shell is made with strong waterproof nylon Cordura and double reinforced nylon stitching so it can take an extreme beating without ever ripping. And the heavy-duty zipper on the outer shell keeps all weights secure.

Ultra-durable design and very affordable. Reviews are mixed on the true quality of this workout bag. I would only recommend as a cheap starter training sandbag. Synergee does offer a replacement guarantee and also claims to have recently upgraded their material.

But Synergee did not stop there. Synergee’s filler bags are made with triple-stitched inner liners to ensure a lock-tight seal and prevent any sand leakage.

This workout sandbag comes with 6 handles places around the outer shell to offer you unlimited workout options and variations to complete the full-body workout you need for best results.

At the time of this research, Synergee was also offering a new replacement guarantee on defective products.

Key Features
2 weight classes – extremely affordable – 6 handles – waterproof nylon – ultra-durable double reinforced nylon stitching.

Dimensions
10.8 x 12.7 x 7.1 inches – Pro Minimum Weight: 10 – Maximum Weight: 40 – Elite Minimum Weight: 25lbs – Maximum Weight: 100lbs

#6 SKLZ Super Sandbag – Heavy Duty Exercise Sandbag (10-40lbs)

The SKLZ Super Sandbag is one of the more popular bags we have listed. This exercise sandbag included 4 removable 10lb weight filler bags, so you can adjust your workout intensity from 10 to 40lbs as needed.

The outer shell is made with very thick and durable material, and heavy-duty zipper and Velcro seal.

This design comes with 6 handles. Two handles located on each side of the sandbag, one pair positioned vertically and the other pair horizontally. And the third pair of handles are located at each end of the workout sandbag.

The SKLZ Super Sandbag is probably one of the more popular brands sold. Make sure to check out their videos.

Many users find it difficult to fit all 4 filler bags inside the workout bag to successfully zipper up the sandbag shell. There is however a procedure to follow that will make this a simple task, each and every time. The trick is to place each filler bag into the exercise sandbag with the open end facing towards the middle.

This sandbag has 6 easy to grip workout handles to allow great versatility and flexibility for all your workout routines.

Key Features
Thick material – affordable – 6 handles – popular brand – secure zipper with Velcro reinforcement.

Dimensions
13.1 x 4 x 10 inches – Minimum Weight: 10lbs – Maximum Weight: 40lbs

#7 Garage Fit Durable Exercise Sandbags Small, Medium Large

Garage Fit workout sandbag also offers a good variety of weight options and sizes to satisfy most fitness levels. These sandbags come in small (5-30lbs), medium (25-75lbs), and a no handles large (80-120lbs).

This sandbag is built with durability in mind. For instance, the filler bags and outer shell are made from extra-strong waterproof Nylon Cordura (the same material used in Flak Jackets) and reinforced nylon stitching.

Additionally, the weight filler bags have double-sealed inner liners with strong Velcro to prevent even the slightest leakage. Depending on which model, these sandbags come with one 0-30lb or two 27-75lb sandbag fillers.

Built for durability at an affordable price.

This exercise sandbag is fitted with 6 multi-grip handles located all around the shell, and including a center handle for carries.

Tip: It is important to note that overfilling the sandbag fillers will prevent a proper seal and can cause leakage or even tears. This is easy to prevent by simply not overfilling so the bag can be sealed tightly.

Key Features
built for durability – 2 weight classes – affordable– 7 handles and no handle models – extra-strong waterproof nylon Cordura.

Dimensions
varies by design – Minimum Weight: 5lbs – Maximum Weight: 120lbs

#8 FITSHIT Medium & Large Workout Sandbags for Training

The FITSHIT is available in two sizes, being medium (25-65lbs) and large (50-105lbs). Each design comes with 3 large inner filler bags with Velcro opening.

FITSHIT prides themselves on the durability of their sandbags. Each FITSHIT workout sandbag is approximately 48” long and made of high-quality construction 1000D Oxford Nylon with reinforced double-stitched seams.

Furthermore, the outer shell has a double stitched zipper to keep filler bags locked inside, and has 7 high-strength black webbing flexible industrial grade handles for endless workout possibilities.

Note: Even though this company is boastful about its sandbag’s durability, I have found many mixed reviews on the quality of this bag. My advice to you is to take caution when considering this product. If you are a power user or like to slam around your sandbags, this may not be a good fit. I would definitely advise the medium-sized sandbag over the large.

Key Features
2 weight classes – for the medium size – 7 handles – durable double reinforced nylon stitching.

Dimensions
48 inches long – Minimum Weight: 25 – Maximum Weight: 110 lbs

My Top Picks for Best Training Sandbag In This Review

I’d like to thank you for reading our review and using us as your go-to guide for finding some of the best exercise sandbags online. With that said, here are my top 2 choices.

#1 Editor’s Choice – Best Training Sandbag

Brute Force

If you’d like to know which workout sandbag is the best quality and most durable bag to own, I would say the Brute Force training sandbag hands down. The quality of these sandbags is superb and is built to take a beating.

As they should!

This “Made in America” product has all the features you would want in a training sandbag. For example, they are heavy-duty, tough, and versatile with so many color options and sizes to choose from, and all the handle variations you will ever need.

#2 Runner Up – Meister Elite Sandbags

My second best workout sandbag is The Meister Elite training sandbag due to its unique features and added exercise possibilities. Unlike other sandbags, this design offers a very rigid structure that causes the shell to keep its structure without sagging. For some, this may be a highly sought after feature.

That said, my next reason for choosing this exercise sandbag was the 3 sand filler bags which doubled as kettlebells. By simply removing the 3 soft kettlebell shaped filler bags, you now have 3 separate ones weighing 10lbs, 15lbs, and 20lbs to perform a whole new workout routine with countless new exercises. The concept of this 2-in-1 exercise device is simply brilliant.

Furthermore, if you are not interested in the design and functionality, you may buy the soft kettlebell weights separately at a very affordable price.

Top Benefits of Training with Exercise Sandbags

Besides being one of the most versatile weights you could own, they also have many benefits.

Increase Power & Stability

In addition to increasing total body strength, exercise sandbags also incorporate muscle stabilizers in a way no other weight machine or free weights can accomplish. Due to the instability of sandbag training, your body is forced to engage entire groups of muscles at the same time. Training sandbags are more about building a strong core and increasing overall brute strength and less about bodybuilding and muscle sculpting.

Adjustability & Flexibility

It is easy to adjust your workout intensity or workout routine by adding or subtracting filler bags in the sandbag shell or by adjusting the amount of sand in the fillers to the weight you desire. The Iron Core Athletics fillers will even take water in place of sand, giving you even more flexibility especially when on the road.

Travel

If you’re a road warrior on the go but still need your daily workout, training sandbags weigh only a few pounds and can easily fit in a gym bag or luggage. Sand can be bought on location if needed, and if you are at the beach then sand is plentiful and free.

Don’t have any sand? Iron Core Athletics has a very affordable workout sandbag that also uses water. They offer leak-free filler tubes that can be filled with water or sand, making it very convenient if you just want a good workout in your hotel room.

Another great travel companion for on the road are water-filled dumbbells; don’t miss our review.

Low Cost

Your typical fitness sandbag starts at roughly 50 bucks and can literally give you hours and hours of workout routines and hundreds of different exercises to increase your power and stability, build upper and lower body strength and explosiveness, core strength, stamina, and overall brute strength. You could literally spend hundreds if not thousands on fitness equipment to create the same results.

Fitness Sandbag FAQ

The following is an FAQ to some of the most common questions asked about workout sandbags. Hopefully, these will help answer some questions or concerns you may have regarding these bags.

How do I stop sand filler bags from leaking sand or bursting?

I have discovered many complaints about filler bags leaking sand even when the manufacturer guarantees no leakage. Many users will immediately blame this on poor-quality fillers, which in most situations is not the case at all. It is actually a problem with not filling the bags properly.

Fortunately, there is an easy fix for this. Your first step is to read the manufacturer’s setup guide, which in most cases give pretty accurate instructions on how to properly fill these bags to prevent leakage and eventual tearing at the seams.
In most cases, it is important not to fill the bags too full. This prevents the sand from moving around freely in the filler bags causing extra and unnecessary pressure on the seams and also on the Velcro closures.

This is especially important if your workouts include dropping, slamming, and throwing around your workout sandbag. So just make sure there is enough room for the sand to move around freely inside the filler sandbags and save yourself a lot of trouble.

Do Exercise Sandbags come with Sand?

Exercise Sandbags do not come with sand. There is no special sand or weight filler for these training sandbags and so buying your own filler sand would be much cheaper than buying it from the manufacturer. Could you imagine the shipping costs for a 75lb training sandbag?

It is much easier and way cheaper to purchase a 50lb bag of play sand, or all-purpose sand at your local home improvement store for about 5 bucks.

Why is the zipper so difficult to close on my training sandbag?

Some sandbag designs come with filler bags that fit tightly inside the sandbag shell to reduce the fillers from moving around inside. Unfortunately, when buying a brand new bag, it can be almost impossible to zipper up these bags after packing in the filler bags.

Therefore, the best solution for this is to start off with less sand and use the exercise sandbag a few times. This gives the material a chance to stretch somewhat. Eventually, you will be able to add the proper amount of weight and successfully close the zipper to the sandbag without much struggle.

Can I use other fillers such as gravel or rocks?

You can pretty much fill these bags with whatever you fit into them. If it works for you and the more power to you. I have seen where some will fill them with steel shot. But, and there’s always a but, most manufacturers specifically instruct using sand to fill their filler bags. This means, if you use anything other than sand and the filler tears or the seams come apart, you will probably have a problem getting a replacement or refund.

That said, just use common sense. Personally, I would just go with sand. It is very cheap and you can buy a 50lb bag for as little as 5 bucks.

What is 1000D Cordura nylon mean?

Cordura is an extremely durable nylon fabric that is sometimes blended with other fabrics. Cotton or other natural fibers are used making it very resistant to abrasions and tears. That said, Cordura nylon is typically used for military wear and performance gear. But also great for luggage, backpacks, workout sandbags, and anything that requires a durable fabric.

The “D” in 1000D stands for denier and is used to determine a fabric’s thickness. So the higher the denier, the thicker and stronger the fabric will be.

Therefore, when you combine both the Cordura nylon with 1000D you get one extremely durable fabric that can take a beating for years to come.

Closing Remarks

I would like to thank you again for reading our review on the Best Workout Sandbags for Training, and allowing us to provide you with all the information we could find on various training sandbags we feel make great choices for your exercise routine.

We sincerely hope you were able to find what you were looking for and wish you all the best in your health and fitness endeavors.

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• Best Adjustable Kettlebells Reviewed

Mark LaRue

With over 30 years of experience in strength training and fitness, Mark LaRue is the founder of Fitness Mastered, a blog to help educate fitness enthusiasts of all fitness levels, ages, and gender. We write topics that range from weight training tips and exercise routines to home workout machine and fitness related product reviews, to name a few.

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