Sandbags are an effective workout tool that you can make yourself. Ideal for the budget-conscious exerciser, sandbags are cheap to make and can be used in place of barbells for many exercises. Sandbags are moderately unstable because the sand shifts when you handle the bags. This means that small stabilizer muscles in your shoulders and core are brought into play during your workouts. Sandbags can be used for a variety of full-body exercises.
Sandbag Burpee, Curl and Press
The sandbag burpee uses almost every muscle in your body. Stand with your toes against your sandbag and your feet together. Bend down and grab your sand with both hands. Jump your feet back so that you are in the push-up position. Perform a single push-up. Jump your feet back in and then stand up, lifting the sandbag off the floor. Bend your arms and curl the sandbag up to shoulder level and then press it overhead to arms' length. Lower the sandbag to your shoulders and then to your waist before bending your legs and placing the sandbag on the floor to complete one repetition.
Sandbag Stiff-Legged Dead Lift and Row
A dead-lift and row exercise focuses on the muscles on the rear of your body---the so-called posterior chain---as well as your biceps. Stand with your feet hip-width apart and grasp your sandbag firmly in both hands. Hold the sandbag in front of your hips. Bend your knees slightly and lean forward at the hips until your upper body is parallel with the floor. From this position, pull the sandbag in against your abdomen. Lower the sandbag back to arms' length and then stand up straight by pushing your hips forward. This constitutes one repetition.
Sandbag Thruster
Sandbag thrusters work your legs and upper body at the same time and develop explosive power throughout your body. Stand with your feet shoulder-width apart and your sandbag held at chest height. Push your hips back, bend your knees and descend into a squat. Try to get your thighs parallel to the floor. From this position, dynamically extend your knees and press with your arms to stand up and drive the sandbag above your head---this should be one smooth movement. Lower the sandbag back to your chest and repeat.
Sandbag Clean and Press
The clean and press is a classic full-body exercise that resembles the clean and jerk performed in Olympic weight lifting. Place your sandbag on the floor and grasp it firmly in both hands. Bend your knees and lift your chest while keeping your arms straight---your butt should be lower than your shoulders. Stand up quickly and lift the sandbag off the floor. As the sandbag reaches waist height, pull with your arms and bring it to your shoulders. Rotate your hands under and push your elbows forward to catch the sandbag on upturned hands. Bend your knees slightly and then push the sandbag overhead to arms' length. Lower the sandbag to your shoulders and then to the floor and perform another rep.
References
- "The Complete Sandbag Training Course"; Brian Jones and Randall J. Strossen; 2004
- "Never Gymless: An Excuse-free System for Total Fitness"; Ross Enamait; 2006
- "101 Sandbag Exercises"; Patrick McHenry and Joel Raether; 2009
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