Sandbags are available in various weights, but they all contain material that moves as the bag moves. This means that your body has to constantly adapt when the load moves. "The sand in the bag is moving around, giving your training an anti-rotation component because your core needs to work harder to stabilize the load," says Charles Allan-Price of W10 Performance Gym.
Sandbag also gives you more flexibility than a barbell, "says Charles Allan-Price. "For example, if you do a clean and push, it's easier to position your wrists when using a bag than a bar."
1 Clean and squeeze
sack on the ground, then drive up through the heels, quickly lift the sack and turn over to catch it at chest height. Pause, then slide the bag over your head.
"This is the basic practice of sandbag variation, and once you master them, you have more options to go down the track later," says Allan-Price. "It's a full-body exercise and a great way to increase your heart rate and burn calories while practicing a low-risk hinge movement. Keep the bag as close to your body as possible – do not let it get away from you.
2 Upright Row
Grasp the pocket at the central handle – or, to get a true grip strength check the tissue. Pull your elbows up and pull them up. To protect your shoulder joints, do not shake. Lower the bag under control.
"What I like about a sandbag is that it's more versatile than the dumbbell," says Allan-Price. "It's a great exercise for the traps and biceps and can be done by people of all skill levels – and you can take the sandbag with you wherever you go. Keep your elbows higher than your hands to optimize the biceps and optimize the engagement of the traps. "
3 Zercher Longe
A favorite with wrestlers. Grasp the bag with folded hands underneath and jump alternately with your legs forward. You will test your core, your legs and your biceps.
"One-legged movements usually refer to sports and everyday life," says Allan-Price. "Keeping the bag in the front while gripping the buttocks and hamstrings is essentially a hard workout. Hold your elbows up (ideally at shoulder height) to create a "shelf" for the bag. This helps to keep a strong spine throughout the movement. There are many more options for the Zercher lunge, such as: Lungings, reverse lunges, split squats and jump lunges. "
4 Floor Press
Lie down with the bag on the chest and the triceps on the floor Resting on the floor – this protects your shoulders more than the conventional bench press. Slide the bag over your head, pause, and then lower it under control.
"One of the simplest and most effective exercises, especially if you have trouble pressing, this variant is a great way to strengthen the triceps and pectorals used for pressing," says Allan-Price. People make during the floor press is that their elbows flutter outwards, holding your elbows at an angle of about 45 ° as if you were pushing somebody in front of you, so you can make the most of the triceps and pectoral muscles
5 Getting up Turkish
This is an expert level, lie down on the floor, hold the bag by a handle, and move to one side, keeping your weight on the opposite forearm Keep it on your shoulder, not in your hand.
"The greatest exercise of all sandbag variants." The Turkish sandbag attachment is a great alternative to traditional sandbags Because it allows people with limited shoulder mobility to do the exercises with intensity, "says Allan-Price. "What I like about this exercise is that people need to think about and coordinate their movements: getting up from the ground to the windmill and the lunge pitch."
Super Sandbag Circuits
"I like the use of sandbags circuits create, "says Allan-Price. "You could clean and press for 40 seconds, Zercher Lunge and upright row, then rest and repeat. If you want to do force sets, try using a 30kg bag and replacing a deadlift with a Turkish getting up."