THE WORLD'S FAVOURITE SANDBAG SINCE 2012 Upgraded for 2020, now with Ballistic Nylon material, our new bonded nylon triple stitching and a larger collar to make this awesome bag even tougher, easier to fill and now available in 3 convenient sizes! 40-70kg (88-154lb) 70-100kg (154-220lb) 100-130kg (220-286lb) Indoors or outdoors, our Cerberus Sandbag is made for tough stuff like lifting, carrying, pressing and loading... AND it trains your grip every time you workout. This durable Sandbag is awkward to lift, requiring that you fight hard to perform exercises with it, just like working with a "real-life" person or object. A great choice for all athletes, strongmen, MMA athletes, grapplers, wrestlers or anyone looking for a new challenge and a versatile training tool. A Liner Kit (liner and heavy duty cable ties) is included. Our sandbags are heavy duty and are able to withstand drops but they are not designed to be slammed. Features Made from our NEW 1050D CORDURA Nylon Ballistic Fabric (strongest material available and not to be confused with cheaper 1000D regular fabric used by other manufacturers). Our new pattern Triple Stitching with Bonded Nylon Thread New extra length inner collar, making the sandbag quicker, easier and cleaner to close Simulates stone lifting in a much more cost effective and convenient format Superb functional training tool for strength, conditioning, and grip work 3 Sizes Available How to fill your Sandbag Open out your Sandbag & open out your liner inside your sandbag. Please note that the maximum suggested weight is 130kg! Using the cable ties provided seal the liner closed inside the bag, so it is tight and compact, do not cut your cable ties, trim off any liner excess. Now tighten the draw string on the inner collar make sure that is as tight as you can get it. Now gather up the open end of the sandbag and get it as close/tight to the sandbag liner. You want the bag to be compact. Now using the external tie strap wrap it clock wise around the tightly gathered up material so it is as tight as you can make it. Feed the end of the strap through the plastic fastener and pull the strap so it tightens and locks the strap securely in the plastic fastener. SANDBAG TRAINING Some suggestions to get the most out of your sandbag: Use it as a conditioning tool/sport-specific – with a light to moderate weight bag at the end of your workout or as a separate conditioning session. Do long runs or sprints while doing a front carry with the sandbag (improved core strength, grip strength and forearm development, upper back size and strength and conditioning). Ground to overhead reps for time - try sets of 30sec, 60sec or if you are doing conditioning for an event e.g. a lot of strongman events are 75 or 90sec just pick it up and get it over head with either a strict press, jerk or push press - whichever way you do it will be a killer! (Power, core strength, grip strength and forearm development, posterior chain, shoulders, triceps pretty much your whole body). Your options are endless here - push it, drag it, throw it, pull it. Use it as a replacement for your "normal" barbell – use a moderate to heavy weight sandbag and use instead of the barbell - works great for front squats, overhead squats, cleans, overhead press, push press/jerk, floor press, bicep curls (light to moderate weight bag) the list goes on. Don't be afraid to experiment, just be aware to not try the same weight as you would have on a barbell. Use it for Strongman Training – one of the most common events in Strongman is a loading race or medley. One of the staples of this event is a heavy sandbag (usually 100kg or 120kg). Tthe bag is picked up and carried 10/15m and loaded onto a platform of some type. Try the same thing. The Sandbag is also great as an alternative to Atlas Stones. Lie the Sandbag horizontally, lift from the floor using your legs and back using your arms as hooks (not to pull with). Then sit and rest the bag on your knees then come over the top of the bag and in one movement lift the bag up and extending it up using your hip and leg drive. Extend as far as you can and load it onto the platform.