5 Sandbag Myths Debunked

Over the course of the last few years I have shared dozens of posts about training with the Ultimate Sandbag and the DVRT System.  I’ve talked about the benefits, provided workouts up the wahzoo for runners and busy parents alike and even shared my personal journey on becoming a Certified Instructor and Master Trainer

As much as I’ve shared, the one comment I continue to receive is that “it looks SO hard” or “I’m so bad at strength training, I couldn’t do that”.  

What I am hearing is that most of you think that you need to be some sort of super strong badass to even touch a sandbag and that’s simply NOT true.   In fact, there are a lot of myths surrounding the sandbag that could use some clarification.  

Let’s debunk them, shall we? 

Top 5 Ultimate Sandbag Fitness Myths Debunked!

Myth #1: All sandbags are built alike.

Before we get into why you don’t have to be a strongman/woman to workout with a sandbag, it needs to be mentioned that they aren’t all built alike.  One of the other most common comments I get is “can I just make my own?”.  The quick and simple answer to that is, NO. 

While there are many sandbags on the market, the Ultimate Sandbag is the OG of sandbags.  They’re the brain child of a strength coach and a physical therapist and are designed the way they are for a reason.  The dimensions of the each of the bags, the placement of the handles and grips, the filler bags make up more than just a simple bag with handles; they make up a tool that’s both built to last and deliver results.  

Read more about what makes the Ultimate Sandbag so unique, why they’re far more durable than any DIY version and why they’re the top choice for fitness professionals and military training.

Myth #2: You need to be strong to use a sandbag.

Like I said, this is actually very far from the truth.  The beauty about the Ultimate Sandbag is that it’s not just a fitness tool but a tool that’s meant to be used as part of the DVRT (Dynamic Variable Resistance Training System).  The system is set up in a way that teaches you how to PROGRESS everything from load to holding position to body position and plane of motion.  Meaning that it doesn’t matter where you are in your fitness journey (be it beginner or badass), there is a way to safely start and still reap massive benefits.  

You might also like:  Wild Workout Wednesday: Sandbag Ladder Workout

Myth #3: All you can do is carry them.

For most people, when they think of using a sandbag, they think of carrying them.  The picture of a burly man with a sandbag slung over his shoulder or wrapped up in his arms as he lugs it a Crossfit gym is common.  

One of my clients Mariah recently told me that before she started working with me at Strength In Motion that she “didn’t know they would be so versatile and could be utilized for a full body workout” she said she “pictured walking around the gym carrying a bag of sand and had no idea that they would have functional handles”.  She even confessed to me that she “really took a leap of faith” signing up for my classes.  Which is funny because she is now one of my star students! 

While sandbag carries are a thing (and totally beneficial when used in the right way), they are certainly not the ONLY exercise you can do with them.  In fact, because of the placement of the handles on the Ultimate Sandbag there are over 400 exercise progressions that can be performed! 

Myth #4: You need add sand to make it harder.

It would seem that once the bag is loaded you’d be stuck doing just a handful of exercises with it and the only way to make it harder would be to add more sand.  Again, this is simply not true.  The beauty of the DVRT System is that the weight of the bag is just one of that variables that changes the difficulty of the exercise.  You can actually progressively overload by changing the holding position of the bag, your body position, speed at which you’re going, the volume of the exercise and plane of motion you’re moving in, just to name a few.

For example, the Core Bag can be used for core specific exercises or if you’re picking up the tempo, they can be used for some pretty badass movements (like Around the Worlds and this core flow here).  

You might also like:  DVRT Certified: I Cleaned, I Pressed, I Conquered!

The same can be done with a Power or Strength Bag if you wan to increase the difficulty.  For example, check out this video on how to progress the hip hinge using the DVRT System.

Myth #5: Sandbags are only used to build strength.

While I am sure I could list at least five more myths to debunk, I am going to end this by mentioning something that’s maybe the most surprising of all.  Most people equate sandbags to strength but since Ultimate Sandbag offers bags of different sizes to be used in conjunction with their DVRT Education System, they are also a revolutionary solution to rehabilitation.

Whether you’re trying to prevent an injury or come back from one, the DVRT System is designed to make fitness more integrative and focus on movement rather than muscle building.   Not only can you fix your squat but you can also increase your shoulder and hip mobility with a variety of exercises. 

SO now that we’ve cleared some sandbag misconceptions up, tell me, which did you find most surprising? 

Ready to buy your own Ultimate Sandbag? Grab one at 25% off with code HOLIDAY.

Welcome to back to our Wild Workout Wednesday link up! Each week I link up with Michelle at Fruition Fitness and Nicole from Fitful Focus and Jen from Pretty Little Grub to bring you workout ideas, motivation, inspiration and recipes to try. Join us for a wild workout each week by reading along or grab the button and link up if you have a fitness or healthy living post to share! 


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  • December 21, 2016
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About me

Annmarie is a self proclaimed foodie, avid long distance runner and functional fitness coach. A DVRT Master Trainer, HKC Instructor and food allergy sufferer, she writes about strength training for runners as well as shares allergy friendly recipes for busy athletes.   She is also the owner of Strength In Motion Studio, mother of two sassy sisters and wife to a chronically busy chiropractor.   Subscribe by email for updates to get the latest workouts, advice and recipes straight to your inbox!