FLOW BAG
& SAND BAG
TRAINING

Domande frequenti - Flowbag & Sandbag

• What is the difference between a Flowbag and a Sandbag?
  The Flowbag contains water and utilises the movement of the liquid to create dynamic instability: the load shifts during the exercise, forcing the body to make constant neuromuscular adjustments. The Sandbag is filled with sand or granular material; it maintains a more stable mass but with an uneven weight distribution. The Flowbag works on motor control and proprioception, whilst the Sandbag focuses on raw strength and grip.
• How many litres of water should I put in the Flowbag?
  As a rule of thumb, there are three fill levels: 3 litres for first-time users, 5 litres for experienced users with good core control, and 8 litres for advanced users. More water means greater inertia and a greater destabilising effect. Never fill the bag completely: the air space is what allows the liquid to move and generate the dynamic load.
• Flowbag or kettlebell: which is best for core training?
  They are complementary tools. The kettlebell uses a fixed load and precise movements, making it ideal for swings, snatches and cleans performed in accordance with StrongFirst protocols. The Flowbag introduces unpredictability: the load moves in a non-linear way and the core must stabilise reactively. In a well-structured training programme, you’ll find both: kettlebells for structured ballistic strength, and the Flowbag for dynamic stability and sport-specific transfer.
• Is the Sandbag suitable for beginners?
  Yes, with light loads. The bag is harder to grip than a dumbbell, but the movement is less technical than with a barbell. You start with basic exercises such as the clean to shoulder, bear hug squat and carries over 20–30 metres. Anyone with active lower back problems should consult a trainer before lifting heavy weights in asymmetrical positions.
• What exercises can you do with the Flowbag?
  Multi-planar and multi-directional exercises: shoulder-to-shoulder carry, rotational lunge, thruster, clean and press, floor Russian twist, side lunge with pass. The equipment performs best during dynamic exercises carried out at a moderate pace, where the water splashes and amplifies the destabilising effect. It is less suitable for isometric work or slow exercises where the effect of the water is negated.
• What materials are used for Flowbag and Sandbag Sidea?
  The Sidea bags are made from abrasion-resistant technical fabrics with reinforced seams and multiple handles for a variety of grips. The Flow Bag features a watertight filling valve. The Strongman Bag and the Si-Sand Bag are made from materials designed to withstand controlled carries and throws, as well as intensive use on technical surfaces such as rubber flooring or tatami mats.
• Is the Flowbag only used for functional training?
  No, its use covers athletic conditioning, advanced rehabilitation, proprioceptive training and combat sports. In core injury rehabilitation protocols, it is used to restore reactive coordination. In CrossFit boxes, it is used as a variation in carries and complexes. Team sport coaches also use it to train trunk stability in asymmetrical conditions.
• How many handles does a functional training sandbag have?
  Professional sandbags typically have between 6 and 8 handles arranged along the length of the bag and on the sides. This configuration allows for different grips for cleans, snatches, Zercher holds, bear hugs and shouldering. More handles mean more exercise variations without having to reposition the equipment, which is important in timed WODs where every transition counts.
• Can Flowbags and Sandbags replace barbells?
  No, they complement each other. Barbells remain the primary tool for maximum strength training and structured hypertrophy. Flowbags and sandbags add elements of instability, grip and functional transfer that the barbell does not offer. In a comprehensive training programme, phases with standardised loads are alternated with training blocks using destabilising equipment.
• Do you need a specific surface to use them?
  It is not essential but is recommended. A technical rubber floor covering of at least 20 mm protects the floor from any controlled drops of the bag and dampens noise during heavy carries. In CrossFit boxes, a dedicated workout area is standard. In a home gym or garage, a clear space of 2×2 metres and a shock-absorbing mat under the workout area are sufficient.
• What instalment payment options are available?
  Sidea offers a range of instalment payment options to make it easier to purchase professional equipment. Please see the dedicated page: Payment options Sidea.
• I’m a fitness professional – can I get special rates?
  If you work in the fitness or sports sector, register on the website as a Professional or as an ASD to gain access to the price list reserved for industry professionals. Pro registration allows you to view exclusive discounts and special terms across the entire Sidea catalogue.
• Is Sidea listed on the MEPA for public sector procurement?
  Yes, Sidea is an authorised supplier on the MEPA (Public Administration Electronic Marketplace). Public bodies, schools, universities, local authorities and public sports facilities can purchase Sidea equipment via the platform Public Sector Online Procurement. For information on product codes and direct MEPA orders, please contact Sidea customer service.
• What are Sidea’s returns and warranty terms?
  Sidea guarantees the right to cancel within 14 days of delivery for all online purchases, in accordance with current legislation. Products must be returned undamaged and in their original packaging. For full details on returns, refunds and the warranty, please see the page Terms and Conditions of Sale.
• Why choose Sidea equipment?
  Sidea has been designing and distributing professional fitness equipment since 1999: over 25 years’ experience serving gyms, sports coaches, CrossFit boxes, personal training studios and enthusiasts of advanced home fitness. Official distributor StrongFirst e Luxiaojun, which is exhibiting at the FIBO international trade fair and is the technical sponsor of the Summit of Strength. Every product is designed with durability, functionality and suitability for real-world operational contexts in mind. The service Gym Design Offers bespoke design services with 3D renderings. A warehouse covering over 4,000 m² in Gambettola (FC) to ensure rapid order fulfilment, direct technical advice and a special price list for professionals and amateur sports clubs.