Powerbags

A powerbag is one of the most versatile training materials you can add to your home gym or studio. With one weight bag you train strength, explosiveness, stability and fitness in one workout. Due to the unstable weight of the filled bag you also activate your stabilisers and core at virtually every exercise besides the target muscles, making training more functional and effective than training with a fixed barbell or dumbbell.

Powerbags are available in different weights and materials, from light models of 5 to 10 kg for beginners to heavy variants of 20 kg or more for advanced strength athletes. The main selection criteria are the weight, the material and durability, the available handles and the usage environment. Also view our complete range of small fitness accessories for more versatile training materials.

A powerbag, also called training bag, fitness bag, weight bag or sandbag fitness material, is a filled training bag with multiple handles at different positions. The weight in the bag is loosely distributed so that it shifts with every movement. This unstable weight provides higher activation of your stabilisers and core than with a fixed barbell or kettlebell.

Powerbags are filled with sand, rubber granulate or other materials. They are equipped with multiple handles on the sides, top and bottom for a great variety in grip and carrying positions. This makes them applicable for a wide range of exercises from squats and lunges to overhead presses and rotation exercises.

Why train with a powerbag?

Training with a powerbag is more functional than training with fixed weights like dumbbells or weight plates. Because the weight moves and shifts with every movement, your stabilisers, core and coordination are constantly challenged. This simulates real-world movements where you also deal with unstable objects in daily life.

The benefits of training with a powerbag are:

• Functional full-body training through unstable weight
• Extra core activation at every exercise
• Great variety in exercises through multiple handle positions
• Improves strength, explosiveness, stability and coordination
• Suitable for both strength and fitness training
• Compact and easy to store
• Less wear on floor than hard weights
• Suitable for indoor and outdoor training

Which powerbag suits you?

You are just starting with powerbag training and want to learn the basic techniques: Choose a powerbag of 5 to 10 kg. Start with basic movements such as squats, lunges and overhead carries so you learn the correct technique before going heavier. Too heavy a starting weight increases injury risk due to the unstable nature of the weight.

You are advanced and want to do intensive functional strength training: Choose a powerbag of 15 to 25 kg for heavier compound movements such as bag cleans, squats, deadlifts and overhead presses. Combine with kettlebells for maximum variety in your functional strength training.

You want to do HIIT training with quick, explosive movements: Choose a powerbag of 10 to 15 kg. With explosive movements such as bag throws, slams and rotation exercises a medium weight is most effective and safest. The unstable weight makes these movements extra challenging for your core.

You train outdoors or at changing locations and are looking for compact training material: A powerbag is ideal for outdoor training. Lightweight, compact and no metal parts that are vulnerable to weather influences. Combine with a fitness mat for floor exercises.

You want to specifically improve your core and stability: Powerbag exercises are particularly effective for core training through the constant unstable weight. Also view our range of balance training materials as a supplement.

Which exercises can you do with a powerbag?

The versatility of a powerbag makes an enormous variety of exercises possible. The most popular are:

• Squats and lunges with the bag on your shoulders or carried in front of your chest
• Deadlift variations lifting the bag from the floor via the side handles
• Overhead press and carry for shoulder and trapezius training
• Bag cleans and snatches for explosive strength training
• Rotation exercises for the oblique abdominal muscles and core
• Bear hug carries for intense core and back training
• Bag slams and throws for explosiveness and calorie burning
• Farmer walks with the bag on the handles for grip and trapezius

Also read our blog the 12 best strength exercises for at home for more exercises to supplement your powerbag training.

What to look for when buying?

Weight

Choose a weight that suits your current strength level and the exercises you want to do. Start lighter rather than heavier — the unstable weight of a powerbag already makes exercises harder than the weight suggests. For beginners 5 to 10 kg is a good starting point, for advanced athletes 15 to 25 kg or more.

Material and durability

A good powerbag has a robust outer shell of oxford nylon, canvas or PVC that can withstand intensive use and falls. Also pay attention to the quality of the seams and handles. Double-stitched and reinforced handles last considerably longer.

Handle positions

The more handle positions, the greater the variety in exercises. Check whether the bag has handles on the sides, top and bottom for maximum flexibility. Some models also have a hip belt or shoulder strap as an extra carrying option.

Filling material

Powerbags are filled with sand, rubber granulate or a combination. Sand filling gives a heavier weight at comparable volume. Rubber granulate is softer and less harmful to the floor when putting down. Also check whether the bag has an inner bag for extra protection of the filling material.

Indoor or outdoor use

For outdoor use preferably choose a powerbag with waterproof outer shell and corrosion-resistant closures. Models with a water-resistant coating are also less sensitive to damp conditions during intensive sweating.

Our advice: When in doubt, buy two weights — one lighter for technical and explosive exercises and one heavier for compound strength exercises. This gives you maximum flexibility in your training without compromising on weight per exercise.

Who are powerbags suitable for?

• Beginners who want to start with functional strength training with a versatile and compact training object.
• Advanced strength athletes who want to supplement their training with functional movements and extra core activation.
• HIIT enthusiasts who want to do explosive interval training with an effective and compact training object.
• CrossFitters who want to integrate powerbag exercises in their WOD for extra functional challenge.
• Athletes who train outdoors looking for robust and portable training material.
• Fitness studios and personal trainers looking for a versatile group training or PT machine.

Need help with your choice?

We will be happy to help you. You can reach our fitness specialists by phone on +31 (0)413-256800, send an email or visit our store in Volkel, the Netherlands.

Frequently asked questions about powerbags

What is the difference between a powerbag and a sandbag?

Powerbag and sandbag are largely synonyms for the same type of training material. A sandbag is the international name for a sand-filled training bag. Powerbag is a more functional name that emphasises the strength and performance-oriented focus. In practice both terms are used interchangeably for the same type of product.

What is the difference between a powerbag and a kettlebell?

A kettlebell has a fixed weight and fixed balance. A powerbag has an unstable, shifting weight that gives an extra challenge for your stabilisers and core with every movement. Kettlebells are ideal for technically precise swing exercises, powerbags are more effective for carries, rotation exercises and functional strength training where instability is desired.

What weight powerbag should I choose?

Start as a guideline at a weight lower than you normally train with dumbbells for comparable exercises. The unstable weight makes a powerbag already heavier than the weight suggests. Women generally start with 5 to 10 kg, men with 10 to 15 kg as a starting weight for most basic exercises.

Can I also train at home with a powerbag?

Yes. A powerbag is compact, takes up little space and needs no floor or ceiling hooks. Ideal for home use in a living room, bedroom or garden. Always place a fitness mat under your training zone to protect your floor when putting down the bag.

What is a corebag and is it the same as a powerbag?

A corebag is a specific variant of the powerbag that is extra focused on core and stability exercise training. Corebags are often slightly softer and rounder in shape than standard powerbags. In practice the terms corebag and powerbag are closely related.

How do I maintain my powerbag?

Wipe the outside with a damp cloth after use to remove sweat and dirt. Let the bag dry completely before storing to prevent mould. Regularly check the seams and handles for wear.