When we think of functional fitness and strength training, barbells, dumbbells, and high intensity cardio machines like the Technogym SkillMill might come to mind first. There are also some simple, yet highly effective tools that can be absolute powerhouses for functional fitness workouts such as BOSU, battle ropes and the humble, often overlooked sandbag. Sandbags offer a unique blend of strength, stability, and endurance work that caters to athletes and fitness enthusiasts of all levels and can be a game-changer when it comes to turning up the heat in your strength workouts.
The Benefits of Sandbag Training
Sandbag training might not be in the spotlight like kettlebells, dumbbells, and barbells, but it is earning respect across the fitness industry. Sandbags have several unique benefits and are incredibly versatile, allowing them to be used in various workouts. Here’s why….
Enhanced Core Stability and Balance
Sandbags are an excellent tool for building core strength and stability. The shifting weight in a sandbag keeps your core engaged throughout the exercise, challenging it in ways that traditional weights simply cannot. Each rep requires constant micro-adjustments, building deep core stability that translates well into everyday activities, athletic performance, and injury prevention.
Improved Functional Strength
Unlike traditional weights, sandbags are unstable by nature. The sand shifts constantly, forcing you to engage many muscles to adjust and keep the bag steady. This is what makes handling a sandbag extra challenging. The instability mimics real-world conditions, where weights aren’t always balanced, and movements aren’t always predictable.
Functional strength is about being strong in everyday activities, not just in a gym setting. From lifting awkwardly shaped objects to handling unexpected physical challenges, the strength gained through sandbag training is incredibly practical and is highly beneficial for those in sports that involve catching, throwing, or gripping, like wrestling.
Versatility and Accessibility
Sandbag training is highly versatile and can be done at home or at the gym. With a single bag, you can perform a range of exercises that target almost every muscle group, such as carrying, lifting, throwing, and so on. Also, sandbag training is adaptable to various fitness levels, making it ideal for both beginners and more experienced athletes.
They’re compact, making them easy to store and transport. Additionally, they are more affordable than other fitness equipment, making them an accessible option for people who want to build a home gym or add a new dynamic to their training without breaking the bank.
Reduce Risk of Injury
In sandbag training, functional movements can help strengthen the muscles and joints. Sandbags force your body to move in a more natural and controlled way, reducing the risk of injury and strain on the joints.
Build Mental Toughness
Not only does sandbag training improve your physical strength, but it can also improve your mental strength as it pushes you through physical discomfort and fatigue.
How to work out with sandbags
Integrating sandbags into your workout routine can be as simple or as challenging as you make it.
Here are some key exercises to get you started, designed to improve strength, stability, and endurance while adding fun and variety to your regular workout routine.
- Sandbag Squats – With the sandbag held at chest level, squat by pushing your hips back and lowering your body until your thighs are parallel to the floor. This movement adds instability, forcing you to stabilise with your core and engage your quads, glutes, and hamstrings.
- Sandbag Forward Lunges – Hold the sandbag across your shoulders, step forward with one leg, and lower your back knee toward the ground in a lunge. Alternate legs and repeat. The uneven weight distribution of the sandbag will challenge your balance, stability, and leg strength.
- Sandbag Overhead Press – This is an effective upper-body strength exercise. Start with the sandbag at chest height, engage your core, and press the sandbag overhead. Hold for a moment at the top, then slowly bring it back down. Because the sandbag is inherently unstable, it engages smaller stabilising muscles that often aren’t targeted with dumbbells or barbells.
- Sandbag Deadlifts – Start with a sandbag that challenges you, but still allows for good form. Stand with your feet shoulder-width apart, place the sandbag on the floor in front of you, and hinge at the hips. Grab the sandbag handles, engage your core, and drive through your heels to lift the sandbag. Sandbag deadlifts are excellent for building lower body strength while engaging the core and upper body.
- Sandbag Rotational Slams – If you have access to an open space and a sturdy sandbag, rotational slams are a great way to add dynamic movement to your workout. Stand with feet hip-width apart, holding the sandbag on one side of your body. Swing the sandbag overhead and slam it down on the opposite side, engaging your core and lower body to create explosive power. This movement is fantastic for building rotational strength and power.
- Sandbag Sit-ups – Sandbag sit-ups add extra resistance to this classic core exercise, making it more challenging and effective. Start by lying on your back with your knees bent and feet flat on the floor. Hold the sandbag across your chest with both hands. Engage your core and lift your upper body off the ground, bringing your chest towards your knees, while keeping the sandbag steady. Slowly lower back down to the starting position and repeat. Sandbag sit-ups help increase core strength and endurance, adding a unique twist to a traditional ab exercise.
- Sandbag Plank Drag – The sandbag plank drag is a core-intensive exercise that challenges shoulder stability and overall balance. Start in a high plank position with the sandbag on one side of your body, just outside your chest. While maintaining a solid plank, reach your opposite hand across your body to grab the sandbag and drag it to the other side. Alternate arms and repeat for a set amount of reps or time. This exercise requires core engagement and control, making it a fantastic addition to building core strength and stability.
There are a few things to remember when it comes to sandbag training:
- Firstly, ensure you maintain good posture and technique to avoid injuries.
- Keep your core muscles engaged during your workout to stabilise your body and prevent back pain.
- And lastly, listen to your body and don’t push yourself too hard, especially if you are new to sandbag training.
What size sandbags should you use for fitness?
Unlike traditional weights, sandbags can be adjusted easily by adding or removing sand. This means you can progressively increase the weight as you get stronger or modify the weight depending on the exercise.
Choosing the right sandbag size is essential to ensure safe, effective workouts and allow for progression as you get stronger. Sandbags are typically categorised by weight ranges, often listed as light, medium, and heavy.
Here’s a general guide to help you find the right size:
- Beginners – If you are new to sandbag training, starting with a lighter sandbag, around 5-10 kg for upper body exercises and 10-20 kg for lower body movements is best. The key is to choose a weight that allows you to perform exercises with good form.
- Intermediate – Once you’re comfortable with sandbag exercises, you can progress to medium-weight bags, generally in the 15-25 kg range for upper-body movements and 20-35 kg for lower-body exercises. This weight range is ideal for building strength and stability without compromising on form.
- Advanced – For seasoned fitness professionals or those looking to lift heavy, a 25-40 kg sandbag (or higher for lower body exercises) can provide a more serious challenge. Ensure you have mastered form and control before moving to heavy sandbags, as the instability will test even the strongest lifters.
Different exercises, different weights
Keep in mind that not all exercises will use the same weight. You might use a lighter sandbag for overhead presses than for squats, and that’s perfectly normal. The goal is to choose a weight that allows for a controlled, safe range of motion while still pushing your muscles to work.
The weight you choose will also depend on your goal. If you want to improve your strength and power, heavier sandbags will offer a more challenging workout when doing exercises like squats and presses.
If you aim to improve your endurance and conditioning, lighter sandbags are better for lunges and throws as they allow for higher repetitions and longer durations.
A middle-weight sandbag is perfect if you want to improve your overall fitness. It will allow you to perform a variety of exercises comfortably.
Why sandbag training deserves a spot in your routine
Sandbag training is an excellent addition to anyone’s workout plan, especially those looking to build core stability, well-rounded strength, and injury resilience. It brings a unique, functional approach to fitness that challenges the body in ways traditional weights don’t. Sandbag training is often underestimated and overlooked, but it is a great way to build strength and adds variety to your routine that both men and women can benefit from.
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