If you do not want to break a nail or get callouses from the heavy metal of barbells and dumbbells, then sandbags might be just what you need to add to your resistance training routine. To fight diseases like high blood pressure, diabetes and high cholesterol, the American Heart Association recommends resistance training at a minimum of 2 times per week. All you need is to set aside 30 mins a day for two days. You can split the 30 mins into 2 15 mins sessions and use sandbags to make it more tolerable and fun.
Sandbags have been around for donkey years by those desiring to push the limits of their strength and toughness. Experts now believe that training with unstable loads like sandbags can improve strength in innumerable functional ways.
An unstable load is anything that shifts during training or weight lifting. You have probably heard that you have to maintain stability when training and weight lifting. New research from a University in Norway has busted that myth. Instability during exercise helps to stimulate muscle movement and growth in unique ways. However, always stay safe.
With stable training, for instance, dumbbells and kettlebells, the only growth you will be from the heaviness of the weight. That could be the reason why it takes so long to see significant results when you start going to the gym. A little movement of the muscles due to the instability of the weights can shift the scales of balance in your favor.
Unstablize Your Routine With Sandbags
Sandbag training will jolt your body into change. It has the potential to burst past the plateau stage in your muscle gain endeavors. The stagnation happens when your muscles do the same movements over and over again. It is your body’s way of saying ” I am bored now . What’s next”. Listen to your body and change it up. You have to change up your routine to keep progressing.
Admittedly, it can be hard to find a sandbag in a commercial gym. You could buy or make your own, or visit a boxing club. Training sandbags usually resemble a duffle bag. At first sight, they might not appear to be a challenging training tool, but in the real sense, they are instrumental at both fat blasting and muscle gain.
The sand in the bag is continuously shifting during training. When you lift the sandbags, all your muscles including those of the legs, core, and back are engaged in trying to stabilize the bag. You will get shredded in the shortest time.
Some sandbag designs feature handles for gripping. These will enable you to lift the bags in a different range of ways. By experimenting with the various forms of lifting the sandbag, your muscles get engaged in explosive ways.
Features of Sandbags
The bags are designed to help fitness aficionados to jack up their strength, raw power and build endurance. The sandbags come with everything you will need for the unstable rough training. Sand is the only thing you will need. You can make your own or buy one, either way when not in use, you can slide it under bed.
Tough Outer Shell
Training sandbags are made for rough handling and merciless drills. The material is tough, and you will often notice belted reinforcements all around. The bags may feature triple stitched, heavy-duty and cross stitched fabrics. The zipper also has to be incredibly strong to keep the sand on the pack during the training.
Easy Access Handles
These are natural inclusions to improve their ease of use. The grips allow you to exert your maximum force, stability, and power without faltering during training. There could be six; more or fewer handles to provide comfortable and firm grip options.
Removable Inner Bags
As mentioned earlier, training sandbags often feature smaller inner sandbags. These are removable, and they are the ones that you fill up with sand. This feature will enable you to adjust the weight and regulate the workout intensity to match your stamina.
Benefits of Sandbag Training
The core idea behind sandbag training is motion functionality. Regular weight lifting is a slow process of building muscle because if the minimal muscle movements. Sandbag workouts mimic daily body motions such as moving a bag of grocery, lifting a bag laundry, or lifting a child to your shoulders. Countless workouts are possible.
Both beginners and experienced sandbag trainers can appreciate the different exercises and intensity levels enabled by sandbags. You can manage a wide range of workouts including lunges, deadlifts, squats, presses, and throws. The adjustable weighted bags will allow you to push your limits regardless of your fitness levels. Unlike dumbbells and barbells, you can easily add or remove resistance by adding or removing weights. Let me explain. Most bag have individual weight sacs that can be removed. For instance, there can be 5 10lb sacs. You can add and remove the sacs to desired weight.
Sandbags can be added to some of the exercises you are already doing. You do not need to learn anything new. But there are also sandbag specific exercises that you can add to your routine.
Below are five examples of sandbag workouts you can try.
Bear Hug Squats
All it entails is hugging the length of the sandbag on your chest and proceeding with squats. The exercise strengthens your back, legs and core muscles.
Sandbag Push-Ups
This is a type of raised push-ups that maximum pressure on your abs, core, and chest. Ensure to maintain a flat and neutral back as you lower and increase in the push-up position.
Sandbag Thrust
Sandbag thruster is an advanced form of sandbag squats. In this case, when you lower yourself in the squat position with the sandbags in arms, straighten back up fast and thrust the lift bag upwards over your head. Hold for about three seconds before reversing to the squat position. This workout is good for the glutes and shoulders.
Sandbag Row
Some bags have handle therefore you can do rows. The sandbag row workout entails maintaining a neutral spine as you pull the sandbag towards you in a bent position, hinging at the hips. It builds your back and core strength.
Sandbag Shouldering
This movement relies on your hips to lunge the sandbag over your shoulder. In that motion, do not round your back or use force in your arms. Bend at the knees, hinge at the hips and grab the sandbag then drive it over your shoulders. Drop it back down and repeat on the other shoulder.
Builds Dynamic Resistance
Unlike when working with weights these simple exercises are very challenging. You will be battling with balance and the shifting movement of the sand in the bag. Such dynamic strength can come in handy for anyone.
Brutally Builds Your Core
Sandbags movements are merciless on your abdominal muscles. Be it carrying, shouldering, thrusting or squatting, each of these exercises at least engages one of the core muscles and hips. That is where the overall strength of the body lies.
Real Life Strength
Functional training or strength training is much more effective with movements that are more like actual life movements. Such is the kind of raw power that will come handy in your day to day activities when you to pick up something off the floor or reach for an item on the top shelf.
Workout Everything Including The Fingers
Can you live without a good grip? The muscles in your hands and fore are activated when you grip with the bag without handles. Due to this activation of muscle, sandbags helps to improve your grip.
If you want to unlock all your movement potential, then add sandbags to your routine. Sandbags are a versatile tool that you should at your arsenal of equipment for optimal workout. The act of stabilization as you manage the weights uses every little muscle on your body. It is uncomfortable but feels good to your core.