The CAP Barbell Weighted Bag is a versatile training tool that will help develop your total body strength, stability, and endurance. You can swing it, lift it, squat it as well as numerous other training and drill exercises. These weighted bags are covered in a durable nylon fabric with a wide, soft grip handle and filled with iron sand making them extremely comfortable to handle. They will not damage your floor or equipment when dropped. Ideal for indoor and outdoor use. An excellent tool for kettlebell workouts as well. They are a great option for getting a whole body workout in a short amount of time.