June 14, 2023 3 min read
Anyone who values developing all-around strength, core stability, and injury resistance will find sandbag training to be a terrific complement to their exercise regime. Sandbags won't interfere with other training in any way. They work perfectly with battle ropes, dumbbells, kettlebells, barbells, and more. It is a really strong alternative that will fill in the gaps left by conventional training. Even if you are performing the identical exercises with kettlebells or barbells, using sandbags will cause your muscles to be struck and stressed in a completely different way.
Diversity & Uniqueness - Exercises and training variables in sandbag training are incredibly flexible. This is what distinguishes and distinguishes sandbag training. But most people just end up performing the same exercises with sandbags as they would with a barbell: lunges, squats, pushes, and rows. These are good, but if you know what to do, sandbag training however provides far more variety. With sandbags, you can replicate your regular barbell movements, but the appeal of sandbag training is that there are so many more possibilities.
Holding Position: You may completely adjust how much stress a workout puts on your body by changing the holding postures. Depending on the exercise, there are two to five holding positions available with barbells, however there are up to eleven holding positions available with sandbags, including bear grip, over the shoulder, side handles, centre handles, zercher hold, and others.
The majority of people train by merely picturing an activity (such as a squat, deadlift, or clean), without thinking about how the load is positioned in relation to the body. This is terrible because by changing things up, you may put your body under varied stress, and that is what creates strength with a variety of uses.
Body Positions: Changing how a workout challenges our movements through body positions is probably the simplest thing to do. For instance, you can entirely alter how the load targets your muscles by switching a bilateral stance sandbag workout to a staggered stance. Although this is very common among many implements, we still need to mention it as a variable.
Plane of Motion - Sagittal, frontal, and transverse planes of motion must all be practised if you want to be the most strong and powerful version of yourself. Sadly, the transverse plane is not typically given much attention. The shape of the bag and the handles make it simple to include exercises in sandbag training that work you through all three planes of motion. Furthermore, you can exert tension on various planes by varying where you hold the sandbag. For instance, a Sandbag Shoulder Lunge stresses the frontal plane despite being a sagittal plane action, or a Rotational Clean stresses all three planes simultaneously.
Stability vs Instability: You'll frequently read that one of the best things about sandbag training is how unstable they are. You might conclude from this that sandbags are always unsteady. The truth is that depending on the activity and how you fill the bag, they can be either stable or unstable.
Sandbag Bear Hug Squats:
Stand with your feet shoulder-width apart and hold a sandbag in front of you with both hands, clasped together. Squat down until your thighs are parallel to the ground, keeping your back straight and your core engaged.
Sandbag Clean and Press:
Stand with your feet shoulder-width apart and hold a sandbag in front of you with both hands, clasped together. Bend at the knees and scoop the sandbag up to your chest, using your legs and hips to generate power. Press the sandbag overhead, fully extending your arms.
Sandbag Front Squats:
Stand with your feet shoulder-width apart and hold a sandbag in front of you with both hands, clasped together. Squat down until your thighs are parallel to the ground, keeping your back straight and your core engaged. The sandbag should rest across your upper chest, not on your shoulders.
Sandbag Turkish Get-Ups:
Lie on your back with the sandbag across your chest. Roll onto your side and come to a kneeling position, keeping the sandbag close to your body. Stand up, keeping the sandbag close to your body. Reverse the movement to return to the starting position.
Stand with your feet shoulder-width apart and hold a sandbag in front of you with both hands, clasped together. Hinge at the hips and swing the sandbag between your legs, keeping your back straight and your core engaged. Extend your hips and swing the sandbag overhead, fully extending your arms.