Sandbag
The HYROX sandbag is a sand-filled bag carried over the shoulder during the Sandbag Lunges station (20 kg men / 10 kg women, 100 m). The shifting sand creates unstable loading that challenges core stability and lunge technique under race fatigue.
Definition
The sandbag is a sand-filled bag carried over the shoulder during the HYROX® Sandbag Lunges station (Station 7). HYROX® uses branded sandbags at standardised weights - 20 kg for men and 10 kg for women. Unlike rigid weights, the shifting sand inside the bag creates an unstable load that challenges core stability and grip throughout the carry, making the Sandbag Lunges one of the most technique-dependent stations in the race.
Specifications
| Spec | HYROX® Competition Sandbag |
|---|---|
| Weight (Men Open / Pro) | 20 kg |
| Weight (Women Open / Pro) | 10 kg |
| Material | Heavy-duty Cordura nylon outer, inner sand-filled liner |
| Shape | Cylindrical / tubular, approx. 60 x 25 cm |
| Handles | 1-2 reinforced handles (varies by season) |
| Brand | HYROX®-branded (supplied at events) |
Training Sandbag Brands
| Brand | Weight Range | Material | Price Range |
|---|---|---|---|
| Rogue | 7-70 kg | 1000D Cordura | Moderate-high |
| Brute Force | 5-35 kg | Ballistic nylon | Moderate |
| GORUCK | 9-36 kg | 1000D Cordura | High |
| REP Fitness | 11-68 kg | Heavy-duty nylon | Moderate |
How It Is Used in HYROX®
Station 7: Sandbag Lunges. Athletes place the sandbag over one shoulder and perform walking lunges for 100 metres. Both knees must reach approximately 90 degrees with the rear knee touching or near the ground on each rep.
Key considerations:
- Shoulder placement - rest the bag on the meaty part of one shoulder/upper trap. Switch sides if fatigue becomes asymmetric.
- Lunge depth - rear knee must come close to the ground. Shallow reps risk penalties.
- Pace - find a rhythm. Short, controlled steps are more efficient than long, unstable strides.
- Core bracing - the shifting sand destabilises the trunk. Maintain a braced core throughout each lunge to avoid energy leaks and injury.
Home Gym Alternatives
- DIY sandbag - fill a durable duffel bag with sand (double-bagged to prevent leaks). Cost: under $15.
- Kettlebell goblet or rack hold lunges - hold a kettlebell at the chest or in rack position for weighted lunges.
- Barbell front rack lunges - more stable than a sandbag but trains similar muscles.
- Weighted backpack - load a backpack with books or plates for shoulder-loaded lunges.
HYROX® Context
Sandbag Lunges come at Station 7, when legs are already fatigued from 7 km of running and six prior stations. The 20 kg (men) / 10 kg (women) load feels significantly heavier at this point than it would fresh. Training with sandbag lunges 1-2x per week at or above race weight is critical. Many coaches recommend training at 25-30 kg (men) or 12-15 kg (women) to build a strength reserve. Focus on performing sets of 20-30 m at race depth with short rest, progressing to unbroken 100 m sets during peak training.
FAQ
Why does the sandbag feel so much heavier during the race? By Station 7, athletes have run 7 km and completed six stations. Accumulated fatigue in the quads, core, and shoulders makes even a 20 kg load feel substantial. Training under fatigue (post-run lunges) is the best preparation.
Should I switch shoulders during the lunges? Yes, if one side fatigues significantly. Most athletes start on their stronger shoulder and switch at 50 m. Practise switching in training so it becomes automatic.
Can I train with a heavier sandbag to prepare? Absolutely. Training at 125-150 % of race weight builds a strength reserve that makes race weight feel manageable even under fatigue. Use 25-30 kg (men) or 12-15 kg (women) for training sets.
Master the sandbag lunge with ROXBASE - station-specific HYROX® training plans.
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