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Here is something different: Sandbag Workout
By Christina | May 30, 2008
I have been training and teaching fitness since 1986 and I can honestly say I have a passion for wellness that has not diminished one bit in the past 22 years! I believe that fitness is important but more than that, I believe it needs to be as fun as possible. The truth is, if you do not enjoy the process, you will not return. What good is one great workout if your participants are not going to return? Thankfully we have so much available today to keep training fun (at least I think it’s fun.)
With such a wide array of training equipment available, it is easy to create programs that suit each type of person’s goals and interests. Yoga to boot camp, dumbbells to core boards the sky is the limit. Sure, some equipment is more beneficial than others, but our choices are limitless. By having so many different options, it encourages the fun factor in training that many people tend to forget about.
I have never worked with sandbags but after reading some articles on sandbag training it seems like a great way to train former athletes or people looking for a really intense, back to basics type of workout. Sandbags are easy to learn, challenge the whole body, and have more versatility than almost any other form of equipment.
One of the most obvious reasons to use a sandbag seems to be the simplicity of their use. There are no cables to figure out, no pins to adjust; grasp, rip, and lift! You definitely want to pay attention to your lifting posture, but outside of that most of the fun is trying to figure out how to lift the bag.
Sandbag lifting challenges not just the muscles you think you are working but the subtle balancing and stabilizing muscles as well. A good bag will force the lifter to maneuver and adjust to the awkward weight. This definitely causes the body to use more muscles and expend greater energy as it is hard to get into one consistent groove.
Increasing grip strength is another great reason to use sandbags. There is no piece of equipment that frustrates people as much as sandbags. Why? When using sandbags there is no convenient place to grab. You have to constantly search for an open spot and then crush grip. However, unlike most pieces of equipment, I find that not only is your crushing grip challenged, but your pinching grip is as well. For those who are into grip training, you will appreciate the distinct difference between the two.
Sandbags can be used for any movement that you can think of from common gym exercises like squats, clean & jerks, to jogging, climbing, dragging, and throwing. With such variety it is hard to get bored. Along with the various exercises come the many holding positions one can use with sandbags. If squatting is getting too easy with the bag on both shoulders go to one shoulder, hold it overhead, etc. You are really only limited by your imagination.
Sandbags easily lend themselves to team or group training. Because of their cost and transportability, they are easy to set up for small or large groups. This is great for those who wish to combine strength and field work and are concerned about time issues. Coaches can concentrate on full-body lifts and challenge various motor qualities such as maximal strength, endurance, and power development.
Topics: Boot Camp, Exercise, Personal Training |
