Owning a sandbag makes for the ideal equipment for various strength workouts including farmer walks, bicep curls, burpees, walking lunges, deadlifts, and squats.
It helps to improve core stability, endurance, and strength. Moreover, the back and the stomach muscles will also become rock solid.
If you’re someone who wants to achieve fitness goals that have to do with building a lot of muscular strength, training with a sandbag is a good option for you.
Fitness Health (FH) offers reliable sandbags for strength training.
How can you benefit from sandbag training?
Recently, people have started to realize the numerous benefits of training with a sandbag.
Some of the benefits include the following.
- It helps to build stability
While doing sandbag training, you will have to work to control the changing center of mass continuously. Not only does this help to build stability and strength, but it also provides performance benefits, especially if you play an active sport.
You should know that training with unstable objects produces a unique set of skills and strengths as you’re constantly trying to adjust your weight and posture.
- You can train with a sandbag anywhere
A sandbag can be used anywhere; outdoors, the gym, or even in the garage. Moreover, you can simply carry around your empty sandbag and fill it up with sand when you want to use it. This makes it very convenient when it comes to portability.
- It is very affordable
Whether you go for a commercial model, or if you use a homemade sandbag, this kind of training is one that’s affordable as well as versatile.
- It is great for conditioning and building strength
A sandbag is a great tool for you if you love a challenging workout which helps to build strength. Working with a sandbag can be tough. In fact, according to surveys, people can lift up to 50% less weight in a sandbag as compared to what they are able to lift when using a barbell. This is why it’s such great equipment for conditioning.
- It is perfect for improved sports performance
There are only a few other equipment pieces that provide the level of challenge that a sandbag does. A sandbag is well-suited for unconventional drills which help to improve the athlete’s sports performance with regards to throws, drags, sprints, and load carries.
Moreover, the strength required to train with sandbags helps to develop a stronger back, legs, and shoulders.
How can you use the sandbag?
A sandbag can be used in a number of ways for strength training. Mentioned below are a couple of options for you to try out:
- Lunge with rotation
This is a great core and leg exercise which is focused more on the glutes. To do this, grab the handle of your sandbag in each hand. Make sure your palms face each other. Stand tall with the feet joined together and the sandbag placed in front of the legs.
Then, step back and keep one foot in a straight-legged lunge while keeping the front knee bent and the glute active.
When you lunge back, hinge and rotate the sandbag towards the front knee. Next, stand back and stomp the back foot forward. Remember to squeeze the glutes when you stand again. Repeat the procedure with the other leg.
- Single leg deadlift with a slider
To do this, hold the sandbag in front of the legs. Put the ball of any one foot on a slider. Hinging your hips you should slide the foot backward on the slider. As you hinge over while keeping the back straight, lower the sandbag to the ground.
Driving through the standing foot, come to a standing position, squeezing the glutes while doing so. Hinge over again and repeat the exercise.