You have most likely seen plenty of sandbags at the gym or seen a person struggling to carry one at the park or beach. Perhaps you are wondering why they are all the rage, and what its benefits are over a traditional workout. The sandbag is everything you imagine it will be, a heavy-duty bag filled with varying amounts of sand based on your skill level.
Sandbag training has been in existence for hundreds of years. Thanks to functional training movements, it is now a part of the mainstream fitness world. Here is everything you need to know about a sandbag workout routine for an easy start.
The Benefits of Sandbag Training
If you can incorporate a sandbag workout routine into your fitness training regimen, you are going to benefit in a number of ways. You will gain excellent functional strength from the unstable load training to start with. Because the sand is constantly shifting, you develop your muscle stabilizers which in turn makes your body stronger.
The sandbag is great for conditioning because it can be done anywhere with only one piece of equipment. These sandbags are inexpensive and versatile too.
Preparing Your Sandbag Workout
Depending on your skill level, you will need to vary the amount of sand used in the bag. Here are a few sandbag weight recommendations to consider:
- Beginner Level: 10-15 pounds.
- Intermediate Level: 30-40 pounds.
- Advanced Level: 50-60 pounds.
Warming up before the sandbag workout routine will ensure you are not at risk to injuries from lifting the sandbag. Once you have selected the appropriate amount of weight, begin your warm-up routing for at least 10 minutes. It doesn’t matter if you jog in place, do squats or push-ups, just get sweating through exercises kind to your body.
Your Basic Sandbag Workout Routine
The key to developing muscle with this sandbag routine is resting as little as possible in between the following exercises. Complete each exercise in order, rest two minutes after the round, and repeat until you complete four full rounds.
1. The Bear Hug Squats – 10 Reps
To properly do a bear hug sway, hug your sandbag while it is in the vertical position. Keep the accessory pressed against your body.
Sustain your back straight, and then sit in the squat position while hugging the bag. Work hard to keep your core engaged. The secret is to keep your spine neutral during the squatting movement.
2. Sandbag Push-Ups – 15 Reps
Using your sandbag as the platform for your hands during the push-ups, keep your feet together, sandbag under shoulders, and a straight body line from your head to your feet. Squeeze the buttocks so you create some tension in your body, then lower down without your elbows being able to flare out.
To move up, imagine pressing your hands into the ground, which will help to push yourself up in a more controlled tempo. This is not about speed, it is about maintaining your posture and focusing on your arm strength.
3. The Rotational Lunge – 10 Reps each Side
Stand up straight and tall, grip your sandbag with both hands in front of your body. Take a step back and rotate the sandbag to the outside of the foot that is now in front. When you take a step forward, rotate the sandbag to the front of the body. Take a step back on your other foot, rotate the sandbag to the outside of the foot in front.
This sandbag workout routine should not pull you off-balance. On the contrary, you should keep your trunk engaged throughout.
4. The Bent-Over Row – 15 Reps
Similar to rowing the boat, place the sandbag on the floor in front of you. Next, bend at the knees so your core is over the sandbag. With the knees bent slightly, bend to pick up your sandbag.
Keep your spine neutral while picking up the sandbag. Grab the sandbag handles and slowly pull up the bag towards your chest. Try to keep the back from rounding during this exercise.
Now you know all the advantages to incorporating a sandbag workout routine into your fitness program. If you have experience using the sandbag, comment below with exercises that you use with the sandbag to stay in shape.
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