This style of training is now becoming more and more less common, Strength training is all about building strength, not size, and this is done through a different style of technique. Often at gyms you will be hard pressed to find people that work for strength, instead it is dominated by bodybuilders and people who want size.
So then why a sand bag, and why not just strength train using barbells or dumbbells. Well one of the best thing about a sand bag is its form, its so unique in the way it is round, nothing else is like it, plus when using a sand bag, because of its dynamic form, it means when lifting since it is moving everywhere, you will need to use your core muscles to stabilize the bag above you. Using the sand bag would be like compound exercises, exercises that work out more than one muscles of your body, much different to bicep curls, which only work one thing. Plus every time you do a clean and press with the bag, it always works different parts of your body as each time you do the movement, each situation is random!
The Bag doesn't just consist of sand though, it is made up of smaller bags within that hold a certain type of weight, so being able to adjust weight is easy!
But remember kids! to do research and ask or help before you start any form of heavy lifting, i would recommend using a barbell to do the clean and press and the dead lift first! Its all about good form, and doing the exercises properly so that no injury occurs, i had a mate that helped to teach me how to do it correctly! so remember work hard but keep it safe!
Step 1: Materials
I got about 100 kilos worth of this stuff, its already washed and wet, cost about $7 au per 25kg, also save the bags they come in, as they will be used to hold the 10kg increment
I purchased this online, 140 liters, which hold about 100kg of sand, if you don't want to lift that much then purchase about 90 liters, be sure to get a good quality canvas material, strength is the most important factor of the bag, be sure it can take abuse! mine was a "wild earth" bag it set me back 50 dollars.
These will be used for 2.5kg increments of sand, the size was 27cm x 23cm, you want to be sure to have enough room so that you can double up on the bags.
Heavy duty garbage bags
This will hold the 5kg increment. At this weight though, you would be better of purchasing contractor bags, but since i was unable to get a hold of them, i just decided to stick to garbage bags and see how it goes :P
To seal the edges and fortify the increment bags.