There are some heavy-duty advantages to resistance training with weight bags. Weight bags, like the sand bags bought at hardware stores or made at home, can replicate many pushing and pulling exercises popular in gyms. Not only are weight bags inexpensive, but they force grip training and work the core and torso muscles with almost every lift. They can also help a lifter achieve new gains when she returns to common weightlifting techniques.
Power Clean
The power clean trains the legs, hips and core. The lifter puts a weight bag on the floor below him and bends at the hips and knees---while keeping his back in its natural position---until he can grip the bag at its sides. In an explosive motion, the lifter rises to a standing position and places the bag on his right shoulder by straightening his legs, pushing his hips forward and pulling the bag with his arms. He slowly reverses the movement back to the ground and repeats, lifting to the left shoulder.
Squat
Using a weight bag for resistance during a squat makes the lifter balance the weight differently than she would with a barbell, forcing small balancing musculature into play. The lifter positions the bag on her shoulders and squats by bending at the hips and knees until her thighs are parallel with the ground. This is the starting position. She forcefully bends at the hips and knees to return to the standing position while keeping her knees from passing too far past her toes. This exercise works the legs, glutes and thighs. To increase the challenge, a lifter can hold the weight bag overhead, in a bear hug, or in front of her chest with her arms beneath it.
Lunge
When a weight bag is implemented into the lunge, it forces the core muscles to go to work because of the balance needed to execute the movement. The lifter places a weight bag over his shoulders and takes one step forward. His front leg should be at a 90 degree angle, and his knee should be directly above his ankle; the back knee should nearly touch the ground. The lifter drives himself back up to the starting position by bending at the knee and hips. He switches legs to work muscles on the opposite side. The lunge works the glutes, hip and legs and can be performed in place or by walking with the bag.
Row
By forcing yourself to grip the weight by pinching, rowing with a bag builds grip and forearm strength while developing the back and biceps. The lifter bends slightly at the knees and hips until her chest is almost parallel with the floor. She grips the bag with both hands, letting it hang beneath her shoulders. This is the starting position. She maintains posture throughout the movement as she pulls the bag inward and close to the rib cage. Then pause and return to the starting position.
Standing Press
The old-fashioned standing press builds the shoulder muscles while bringing muscles throughout the entire body into play. Using a weight bag for the standing press makes it even more effective. The lifter stands up straight and holds a weight bag on his chest with his hands below it. He pushes the bag over his head until his arms are straight but without locked elbows. He pauses and returns to the starting position.
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