Sandbag Training
Sandbag training is a great system of training for individuals seeking to get to the next level in strength and conditioning
. It also works for beginners trying to tone and strengthen soft flabby bodies into rock hard Greek statues.
Training with a bag of sand is an old technique that developed the awesome strength and a legendary body of the old time strong men like Eugen Sandow known as the "Father of Modern Bodybuilding". Wrestlers have been developing strength and endurance with working out with a sand bag for many years.
This type of training works for the casual exerciser and top athletes a like. You can get all types of benefits working out this way. In just a few training sections you can improve Grip strength, explosive power, strength, endurance, and conditioning as well.
Some sand bags are large bags comprised of smaller ones. With this kind of bag you can increase and decrease the weight by removing some of the smaller bags. Others are basic sacks filled with sand. These sacks full of sand can range from just a few pounds to over 200.
Sand Bag training works many of the smaller stabilizing muscles that are essential to building a strong core and functional strength. Muscle can even develop larger in size, increases endurance, and build and strengthen stabilizer muscles to help prevent injury. This will also help tighten up your body and really shed fat fast with these high calorie but busting workouts. You will even see a great increase in muscle tone.
training with this large sack can be so effective because if you have ever handled a sandbag you know the potential difficulty. Consistently adjusting your grip and the continuous compensating to keep the weight balanced. The shifting of sand makes the weight awkward and challenging to control forcing smaller muscles to work to stabilize and balance the weight. This greatly contributes to the many aspects of training, strengthening the core and building muscle.
Don't be intimidated by workout out with a sandbag and doing some of these exercises because they are probably very similar to some of the training you have done with dumbbells, barbells or body weight exercises. The movements are similar to squats, clean & jerks, lungs, curls and military press. The dumbbell is replaced by the big awkward heavy sack of sand. You will want to grip the sandbag with a pitch grip or crush grip and make the same motion. You'll notice the increase in difficulty without an increase in weight. It comes from you having to work to control the bags movement.
Initially sandbag training can be rough on your hands if you want to avoid this use gloves to prevent unnecessary injuries.
Sandbag training is highly adaptive. Doing exercises that mimic a task done in the ring or on the court builds strength to better perform. Sandbags can be used in most every exercise you did with dumb bells, bar bells and most body weight exercises. Try Combinations of walking exercises and exercises with reps or timers.
Many athletes, wrestlers and mixed marital artist use sandbag training. Sandbag training increases strength and endurance and give them that explosive power they often display. MMA sandbag drills like around the world where the bag is held above the head, like at the end of a clean & jerk, and moved in as large of a circle you can make with as little bending of the elbows as possible.
This exercise strengthens the shoulder, back, abs, chest and a few other regions. Doing this exercise adds to punching power.
If you've hit a plateau training with dumb bells and bar bells sandbag training will rocket your fitness to the next level. After only one session of sandbag training you'll feel the difference. A deeper burn is felt in muscles. The results are amazingly quick. After a few short sandbag training sessions increases in strength and endurance will be seen as while. Sandbag training retains all the traditional movements and allows room to tailor moments for whatever actives you train for.
by: Scott White
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