How to Make a Sandbag Pill for Weighted Ruck Runs

How to Make a Sandbag Pill

Workout with a weighted Rucksack

Any type of weights will work, however, I personally like making a “Sand Pill.” Sure you can buy a weighted vest, but why spend $100 when you can make a sand pill for under $4.00. In addition to saving money, the sand pill is unstable, which adds to you workout as you try to stabilize it during your workout.

Go to your local hardware store and get some play sand, equal to 20% or more of your body weight, and a sand bag. Put the sand in the sand bag and wrap the entire bag in duct tape. Form the wrapped bag into a small square and you have your sand pill. It is heavy, but also soft, so it will not dig into you like metal weights.

 

Now, put your sand pill in your backpack, and go do your normal workout. You will be amazed how much harder your exercises will be when you’re doing them with 40-60 pounds of weight on your back.

If you don’t have a typical workout, do jumping jacks, pushups, flip a tire, pull a tire around a track, or do a crossfit workout while wearing your sand pill.