Sandbags
Primary type: Cardio equipment
Sandbags are a unique and versatile piece of fitness equipment, essentially a heavy bag filled with, you guessed it, sand. They are used for functional training, providing an unorthodox and challenging way to build strength, stability, and endurance. Their shifting weight distribution makes exercises with sandbags dynamic and engaging.
How to use Sandbags
- Choose a sandbag with the appropriate weight for your fitness and strength level.
- Grip the sandbag firmly using its handles or the bag itself for different exercises.
- Perform movements focusing on control, as the shifting sand adds an element of instability.
- Engage your core and use your whole body to manoeuvre the sandbag.
- Try to keep your arms in the centre of the bag to reduce instability/increase balance of the bag when performing heavy lifts.
Benefits of using Sandbags
- Enhances functional strength, closely mimicking real-world lifting scenarios.
- Improves grip strength due to the unconventional gripping options.
- Offers full-body workouts, engaging multiple muscle groups.
- Develops core stability and balance.
Targeted Muscles
- Provides a full-body workout, targeting arms, legs, back, and especially the core.
- The nature of the exercises can be tailored to focus on specific muscle groups.
Common Exercises with Sandbags
- General strongman events include pick up and move, sandbag lift over a Yoke or onto a platform, or even lift to the shoulder.
- Sandbag squats for leg and glute strength.
- Deadlifts for back and hamstring development.
- Clean and press for a full-body workout.
- Lunges for leg conditioning and balance.
Skill Level
- Sandbags suit all levels, but beginners should start with a much lighter bag.
- The instability of the sandbag makes it a challenging tool even for experienced users.
- When lifting heavy sandbags for strongman-style training seek guidance from experienced coaches
Safety Tips
- Start with a manageable weight to get used to the shifting nature of the sandbag.
- Ensure the sandbag is sealed correctly and does not have any leaks.
- Avoid jerky movements; focus on controlled, fluid motions.
- A neoprene weight lighting belt is often used to provide core support.
Alternative/Similar Equipment
- Medicine balls for weighted exercises with more stability.
- Kettlebells for a range of dynamic movements.
- Dumbbells for more traditional strength training.