What is sandbag training?
Sandbag training is a training modality that uses a sandbag as a weight training tool. A sandbag is unique because it is an unstable load, which means that the weight you are lifting is constantly shifting as you lift it. Training with an unstable load can make your body stronger in a functional way — one that mimics the lifting of a kicking child, picking up a heavy bag of groceries, or grabbing a large suitcase off of a moving conveyer belt.
Sandbag training just requires a bag filled with sand, so it’s inexpensive and versatile. You can make your own sandbag with a duffel bag, duct tape, and sand, or you can buy a one that’s built for training.
here are five Benefits of Sandbag Training
1.Sandbags Build Stability
Sandbag WindmillsThe nature of sandbag training is such that you’ll have to work hard to control the constantly-shifting centre of mass. This builds strength and stability and has performance benefits for anyone who needs to be able to control awkward objects in their life, work or sport. The vast majority of stability training involves an unstable surface, using a stability ball or wobble board for example. While this has some benefits it’s important that we also train with unstable objects as this produces a different set of strengths and skills.
2.Sandbag Training Can Be Done Anywhere
I can use my sandbag in the gym, garage and outdoors. Plus, when I travel I often take an empty sandbag with me and fill it up when I arrive. It’s very difficult to do that with any traditional free weight.
3.Sandbag Training is Affordable
Whether you opt for a homemade sandbag or a commercial model, sandbag training is versatile and affordable. Adding extra weight to your sandbag is either exceptionally cheap (at around £2 per 25kg) or free!
4.Sandbag Training is Tough!
Sandbag trainingIf you’re exclusively training for absolute strength then the barbell is king. But if you’re looking for a challenging workout that will build strength and conditioning then the sandbag is a great tool. Plus, weight-for-weight the sandbag is an incredibly tough training tool to work with. Most people report that they can lift around 40-50% less in a sandbag than they could on a barbell.
5.Sandbag Training is Great For Sports Performance
There are few other training tools that offer the same level of challenge as the sandbag. Plus it is perfectly suited to unconventional drills like load carries, sprints, drags and throws – all excellent for anyone who wants to improve sports performance. And the sheer brute strength needed to train with sandbags develops strong shoulders, legs and backs like few other things.
You’ll also realise that you need great all round strength to use sandbag training, something you can often get away with in other training methods. If you cannot Clean the sandbag up to chest height then you’ll struggle to perform exercises like Sandbag Front Squats, Sandbag Overhead Presses and Sandbag Zercher Lunges. While some see this as a limitation, it has the effect of producing incredibly strong, well conditioned and well rounded individuals. It also builds tremendous grip strength, naturally.
In summary — sandbag training
Sandbag training is a versatile, highly effective and inexpensive means of working out, with many compelling benefits[3].
Sand bags facilitate high-intensity resistance training that is comparable to that provided by free weights and the best exercise machines.
For the money, flexibility, safety and vigor of workouts, the few dollars that an exercise sand bag will cost you may turn out to be the best investment you ever make.