A sandbag at a given weight is harder to control than a barbell at the same weight. The sand shifts, the load isn't centered, and there are no clean handles to grip. A player who can squat 135 lbs on a barbell should expect to work with 25–30 lbs when first picking up a sandbag — not because they're weaker, but because the control requirement is fundamentally different.
The weights below account for this. They're conservative by design. A player who trains at the right weight builds real strength and good movement patterns. A player who trains too heavy builds compensation patterns and reinforces poor technique.
Weight Recommendations by Age and Exercise Type
| Age Group | Carries | Squats | Hinges | Power |
|---|---|---|---|---|
| U12 (first-time training) | 10–12 lbs | 10–12 lbs | Not yet | Not yet |
| U13 (some training base) | 12–15 lbs | 12–15 lbs | Not yet | Not yet |
| U14 (beginner gym) | 15–20 lbs | 15–20 lbs | 15–18 lbs | 12–15 lbs |
| U15 (developing) | 20–25 lbs | 20–25 lbs | 20–25 lbs | 15–20 lbs |
| U16 (intermediate) | 25–35 lbs | 25–30 lbs | 25–35 lbs | 20–25 lbs |
| U17–U18 (performance) | 30–45 lbs | 30–40 lbs | 35–50 lbs | 20–30 lbs |
Power = cleans, throws, slams. Hinges = deadlift, good morning. "Not yet" = movement pattern not yet established at this age.
Signs the Weight Is Wrong
Too heavy:
- ⚠️ Rounding at the lower back during hinges
- ⚠️ Torso falling forward on squats
- ⚠️ Bag slipping or swinging during carries
- ⚠️ Form on rep 5 looks different from rep 1
- ⚠️ Needing to stop mid-set (not planned rest)
Too light:
- → All reps feel identical — no increase in difficulty
- → Form is perfect on the very last rep of every set
- → Session ends with zero physical fatigue
- → The bag never feels like it's challenging you
- → You've been at this weight for 6+ weeks with no change
The Progression Rule
Master the current weight across all prescribed sets and reps → add 5 lbs → repeat.
"Master" means: form on the last rep of the last set is acceptable. Not perfect — acceptable. If the last rep of the last set shows significant form breakdown, hold the current weight for another session. Progress is not a fixed schedule. It's a function of readiness.
Sandbag weight doesn't increase in predictable 2.5-lb increments like barbell plates. Fill sand in zip-lock bags and add half a bag at a time (~1–2 lbs) for fine-tuned progression if you want granularity. Or accept 5-lb jumps and adjust volume at the new weight (start at fewer reps, build back to target).