Using sandbags for strength training has been around for quite some time. But not everyone has jumped on the bandwagon and traded their dumbbells for a burlap sandbag.
Besides being cheap to purchase (or making one yourself), sandbags offer several strength benefits that make it worthwhile in adding to your workout routine.
Here are a few examples…
Builds Core Strength
It’s always a good idea to strengthen your core muscles as much as you can. Core exercises strengthen your underlying muscle tissue and can help to prevent injuries.
When doing a sandbag strength training routine, you’re engaging your core muscles with almost every movement. Even if the exercise itself is not entirely focused on core strengthening.
A sandbag shifts it’s center of gravity constantly. Which feels different and often more difficult when compared to traditional weights. Also, by switching between different types of sandbag fillers, you can add diversity to your workout.
Sandbag Training Doesn’t Require Much Space
Barbells, plates, machines, and squat racks can all take up a lot of space. If you want to improve your strength, using sandbags for weight training is not only affordable, but they also require very little space. This makes them perfect for home gyms and home workouts where you can have a flexible way of working on your strength whenever you feel like it.
You can also take them anywhere. So if you ever find yourself somewhere lacking exercise equipment, for example when traveling, then getting a sandbag could be the answer!
Versatile Exercises
Sandbag workouts are not only effective but also versatile. You can use them for almost any type of exercise.
They can be used for traditional compound exercises such as squats, bench press, power cleans, deadlifts, and more. And because sandbags are soft, they have a low impact on your joints and you can perform less rigid movements.
There are exercises that are unique to sandbags such as the bear crawl; which are good for building stamina and working the core. There are also bear hug squats which are a good alternative to the front squat.
When it comes to cardio-related exercises, there are sandbag sprints and carries. These are not only high-intensity but they also heavily work the legs.
In a similar way you might use a wobble board for stability and balance, this sort of training can also be developed with a sandbag. You can even combine the two for a crazy stability building session. This work with unstable objects can be useful for many sports.
As you can see, sandbags can replace a lot of the equipment needed for most exercises.
Sandbags Come In Different Types
No matter which level you are in your fitness or strength training, you’ll find that there is a sandbag to accommodate your needs. Some bags can weigh up to 400 pounds; which are perfect for those wanting to gain serious strength.
You can also choose from different material qualities, the number of handles, and sizes.
As mentioned earlier, it’s possible to use different filler weights; you can add or remove them accordingly to suit different workouts. This makes them perfect for CrossFit routines where different exercises are performed in a single session.
Pricier sandbags can be water-resistant and withstand heavy-duty usage. With all the different sandbags available on the market, you shouldn’t have a problem finding one that can suit your level of fitness and your exact requirements.
Various Strength Training Variables
When compared to weight training, using a sandbag offers an excellent range of training variables to enhance your strength. Your body’s position, holding position, and the plane of motion can have a larger scale by using a sandbag when compared to traditional weights.
For example, there are around 11 positions to hold a sandbag versus only four positions when using a barbell. There’s a whole list of possibilities of training variables when you use sandbags.
These ways of lifting sandbags and making changes to your body’s position can alter how an exercise feels and the results that come afterward.
Also, planes of motion with a sandbag, such as shoulder squats, rotational lunges, and lateral drags, can make your strength training more elaborate and progressive.
Conclusion
Sandbag training can be a game-changer for your strength training routine. Depending on your fitness level, there is a lot of gym equipment that a weighted bag can replace.
As we’ve discussed, there are so many exercises that are possible with one training bag.
Progressing your strength training is very achievable using heavy sandbags. And if you want a versatile workout that you can perform almost anywhere, then a sandbag is a fantastic option!