Want to Build Strength That Translates to Real Life? Try These Three GORUCK Sandbags
From handstand push-ups to ring muscle-ups to toes-to-bar and double-unders, CrossFit calls them “functional movements.”
On the one hand, I understand why. Handstand push-ups are a vertical press, and ring muscle-ups combine upper-body pulling and pushing strength and require shoulder mobility and joint strength, not to mention a healthy dose of coordination.
- The point is, while upper-body pulling and pushing matter in life, you can have the requisite strength for these movements and still never need to kick into a handstand, pull yourself through rings, or rock out double-unders.
However, life also requires the ability to lug heavy stuff (which has become all the more obvious to me as I became a mother and found myself packing a 40-pound 3-year-old up four flights of stairs).
This brings me to the most underrated piece of equipment in our space. They might not be sexy, but damn, are they useful for fitness.
Sandbags.
Barbell squats and deadlifts build strength, but carrying a heavy sandbag creates a different stimulus. It builds not only strength but also resilience, the kind that helps you keep going when you’re uncomfortable, when your body tells you to rest, but your mind knows you can continue.
- One more thing: You can also squat, deadlift, and clean and press a sandbag in a way that’s more translatable to the way you lift and how your body moves in everyday life. (I don’t remember the last time I carried a barbell up four flights of stairs).
If you’re sold on sandbags, plenty of options are on the market today, but the key is finding high-quality ones, because there’s nothing worse than a sandbag that starts to trickle sand into your face.
When it comes to sandbags, all roads lead to GORUCK.
Here are three of GORUCK’s sandbag options we’re loving for the CrossFit and HYROX athlete.
Sandbag Kits with Filler Bags
These are your classic sandbags. They come in 20, 40, 60, and 80 pounds.
One key feature is the inner filler bag, which adds an extra layer of protection and keeps the sand securely contained. (That said, it probably doesn’t even need the extra layer of protection, since they are so well constructed and durable, like everything GORUCK makes.)
As a sidenote: Ten years ago, GORUCK sponsored the 10-year CrossFit Affiliate gathering in Whistler, B.C., and gave every attendee a GR1 backpack. A decade later, it’s still in perfect condition. And I’m the type of person who challenges zippers more than I should.
Practically speaking, GORUCK’s sandbag kits are perfect for rucking, or lunges, especially if you’re training for HYROX, but you can also be creative and use them for movements like zercher squats or good mornings.
- Whether you have a home gym or you’re a gym owner, these are well worth the investment.
And you will have peace of mind knowing you’ll never need to buy another one, since they come with a lifetime warranty (though you probably won’t ever have to cash in on it).
Sand Kettlebells
As the name suggests, these are kettlebells filled with sand. They come in 6kg, 8kg, 12kg, 16kg, and 20kg, and again, their quality is unmatched.
As for movements, I have used these for anything from kettlebell swings and goblet squats to shoulder press and single-arm snatches. They basically do what any traditional kettlebell can do.
But here’s why I think they’re especially useful: You can take them on your beach vacation.
- They take up little space in your bag and are easy to fill with beach sand. Hit your vacation workouts and dump the sand before you leave.
Sandbag Medicine Ball
If you’re only going to buy one sandbag, GORUCK’s sandbag medicine ball might be your most versatile.
They come in 10-lb., 20-lb., 40-lb., 60-lb., 80-lb., and 100-lb. sizes and work for a wide range of movements, from loaded squats and box step-overs to sandbag cleans, lunges, Russian twists, and medicine ball sit-ups.
What I really like about sandbag medicine balls is how they challenge you to stabilize in a whole new way.
- A goblet squat with a traditional kettlebell, for example, lets you keep the weight centered in front of your body. Squatting with a large 40-lb sandbag medicine ball, however, requires you to load it onto one shoulder, making the movement more challenging and forcing you to consciously maintain proper squat mechanics despite the uneven load. Again, the latter more closely reflects how you might squat in real life.
Worth noting: If you’re training for HYROX, you can use these medicine balls to train for sandbag lunges. They make it a bit harder, but that just means the lunges will feel easier on race day.
The Big Picture
CrossFit started out as fitness you can use outside the gym, fitness that prepares you for everyday life, whether it’s hauling groceries, picking up your kid, or playing a sport.
Sandbags might not be the flashiest piece of equipment, but they build the kind of strength that carries over into nearly everything. And if you’re going to invest in a set, GORUCK’s options are built to go the distance.
