Sandbags for lunges and carries

A sandbag is the cheapest odd object you can buy, and it trains station seven directly.

Reviewed 5 Nov 2026 · 1 source · 4 picks

Station seven is 100 m of sandbag lunges. The bag weighs 10 kg for Open women, 20 kg for Open men and Pro women, and 30 kg for Pro men ¹. It sits on your shoulders, behind the neck, for the full distance.

A training sandbag with removable filler bags lets you change the weight with sand or rubber granules, so one bag covers lunges, carries, cleans and squats.

Criteria

What to look for

Adjustable filler

Separate inner filler bags make it easy to change the weight and keep sand from leaking.

Tough outer shell

Look for heavy-duty nylon or Cordura-type fabric and strong zips or hook-and-loop closures.

Shape that matches

For lunge practice, a long, cylindrical bag that sits across the shoulders like the race bag is closest to the real thing.

Handles are optional

Handles help for swings and rows. For lunges and bear-hug carries, a bag without handles is fine.

4 picks

Worth a look

Sandbag
Fillable training sandbag
An empty shell with filler bags you fill yourself. One bag can go from 10 kg to well over 30 kg.
Best for Covering every race weight
Check on Amazon *Affiliate link
Sandbag
Hyrox-style lunge sandbag
A long, cylindrical bag shaped like the race bag. Ideal for practising the exact position on your shoulders.
Best for Station-specific lunges
Check on Amazon *Affiliate link
Sandbag
Power bag with handles
A sandbag with several handles for swings, rows, cleans and throws.
Best for Strength and conditioning circuits
Check on Amazon *Affiliate link
Filler
Rubber granule filler
Rubber granules are cleaner than sand indoors. You will need a bigger volume for the same weight.
Best for Indoor use
Check on Amazon *Affiliate link

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FAQ

Questions

What sandbag weight is used at Hyrox?

Open: 20 kg for men, 10 kg for women. Pro: 30 kg for men, 20 kg for women ¹.

Sand or rubber granules?

Sand is cheaper and denser. Rubber granules are cleaner indoors but need a bigger bag for the same weight.

How do I train lunges without a sandbag?

Use a barbell on your back, a kettlebell in the goblet position or two dumbbells. The sandbag position is still worth practising before race day.

References

Sources

HYROX. Official rulebook and station standards, current season. hyrox.com/rulebook. Accessed 2026-11-05.

Sandbags for lunges and carries

A sandbag is the cheapest odd object you can buy, and it trains station seven directly.

Station seven is 100 m of sandbag lunges. The bag weighs 10 kg for Open women, 20 kg for Open men and Pro women, and 30 kg for Pro men. It sits on your shoulders, behind the neck, for the full distance.

A training sandbag with removable filler bags lets you change the weight with sand or rubber granules, so one bag covers lunges, carries, cleans and squats.

What to look for

Adjustable filler: Separate inner filler bags make it easy to change the weight and keep sand from leaking.
Tough outer shell: Look for heavy-duty nylon or Cordura-type fabric and strong zips or hook-and-loop closures.
Shape that matches: For lunge practice, a long, cylindrical bag that sits across the shoulders like the race bag is closest to the real thing.
Handles are optional: Handles help for swings and rows. For lunges and bear-hug carries, a bag without handles is fine.

Worth a look

Fillable training sandbag
Sandbag. An empty shell with filler bags you fill yourself. One bag can go from 10 kg to well over 30 kg. Best for: Covering every race weight.
Check on Amazon *Affiliate link
Hyrox-style lunge sandbag
Sandbag. A long, cylindrical bag shaped like the race bag. Ideal for practising the exact position on your shoulders. Best for: Station-specific lunges.
Check on Amazon *Affiliate link
Power bag with handles
Sandbag. A sandbag with several handles for swings, rows, cleans and throws. Best for: Strength and conditioning circuits.
Check on Amazon *Affiliate link
Rubber granule filler
Filler. Rubber granules are cleaner than sand indoors. You will need a bigger volume for the same weight. Best for: Indoor use.
Check on Amazon *Affiliate link

Practise the setup: Getting the bag from the floor onto your shoulders costs time in the race. Practise one clean motion so you do not burn energy before the first lunge.