Inexpensive and versatile, sandbags can provide a challenging full-body workout. Sandbag training is considered an old-school method because it offers an effective way to develop brute strength without any fancy equipment. You may find it an efficient way to achieve your fitness goals.
Benefits
Sandbag training builds strength and endurance. As a form of isometric exercise, sandbag training works muscles and strengthens bones. You'll exercise many different muscle groups as you lift and maneuver a heavy bag that shifts. The constant need to stabilize yourself is part of what makes sandbag training effective. Loaded movements improve overall conditioning while burning calories. The muscle you build during sandbag training will elevate your metabolism.
Procedures
Lift the bag from the floor to your chest, press it overhead and drop it in front of you. Do this as many times as you can in a minute. Perform three sets. Raise the bag onto your left shoulder and then do a squat. Drop the sandbag and repeat with the right shoulder. For one minute, alternate lifting the bag onto the left and right shoulder before squatting. Do three sets. Lie down, position the bag on your chest, press it up and do a situp, holding the bag with arms fully extended. Repeat as many times as you can in one minute for three sets. Lift and hold the bag against your chest while standing, like in a bear hug, and run in place for one minute. Then drop the bag and rest. Alternatively, cradle the sandbag and walk or jog as far as you can while holding it. Continue until your arms force you to drop the bag. Perform three sets.
Equipment
Sandbags are available for purchase but are also fairly easy to make, using a sturdy duffel bag, a heavy-duty plastic bag liner and playground sand. Sandbags vary in weight from 10 to 155 pounds. Beginners should start with a light bag and gradually work their way up to heavier bags. Use your legs as you hoist the sandbag from the ground so you don't strain your lower back.
Considerations
The fun factor is one reason sandbag training has grown in popularity. As an out-of the-ordinary fitness tool, sandbags add novelty and variety to a training program. Even if you're doing squats, situps and other familiar exercises, the sandbag adds a new element that makes the exercises seem anything but routine. When you find exercise interesting and enjoyable, you're more likely to do it consistently.
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