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Our medium size bags are our most popular size, for good reason. They can do so many moves.Both guys and gals can use them. Higher rep moves can be done by guys for power training, and lower rep moves can be done by gals to do strength training. Smackdowns, chest presses, all of the squats, and lateral throws are some of the moves that can be done with medium Workout Sandbags. Also, this size can be loosely filled to weigh less for many reasons.