Functional Training Institute

The Versatility of Functional Bags

Functional Bags are a fantastic tool, primarily due to their versatility. You can lift them, swing them, or even throw them. And more importantly, they are extremely versatile with different skill levels and body types. Whether you, or your client, is old or young, functional bags are a versatile tool that can be used in a range of different exercises.

In this video, Rob Harvey from Dingo Sandbags will show you functional bag versatility. Today Rob is going to show you how to use the functional bag to run, jump, swing, lift and drag.


Functional Bag Exercises:

  1. Loaded Carry
    In this exercise you will be doing a fireman run. Simply chuck the bag over your shoulder and run!
  2. Functional Bag Throw
    Use the handle to perform an overhead throw. Or try doing a push throw, throwing forward instead of overhead.
  3. Functional Bag Swing
    Try side to side swings, through the middle of the leg swing or try folding the bag in half and swinging through the legs like a kettlebell.
  4. Drag
    Try a plank drag or bear crawl drag.
  5. Lifting
    Try squats, rows and a press.
  6. Jumps
    Try jump squats or forward hops


If you loved these exercises, check out our Fundamentals of Powerbags Course with 6 CECs. Also if you want to purchase the functional bags used in the video, check out Dingo Sandbags.

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