- 1). Fill a thick canvas bag three-quarters of the way with sand. Leave space at the top because you'll need the room to tie the bag shut so it won't leak. The longer the bag, the more useful it will be, since it will simulate a human being in practice. The shape of the bag will affect the ways you can lift it and the types of exercises you can do with it.
- 2). Pack the sand as tightly in the bag as you can by pushing down on it so the outer edges of the bag expand as much as possible. Add more sand afterward to get the level back up to the three-quarter mark.
- 3). Wrap the string at the end of the bag around the top of the sand-filled canvas and then tie off the bag with a tight knot. This helps keep the sand tightly packed while also protecting against leaks.
- 4). Lift the bag with your arms, using your legs for extra leverage. This will help you practice your takedown and slamming ability. If your bag has straps, do not lift the bag with them since they will likely rip due to the heavy weight of the sand.
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