When it comes to training nothing is much more low tech than a sandbag, except maybe a rock. Sandbags are easy to learn, challenge the whole body, and have more versatility than almost any other form of equipment. They are an incredibly versatile inexpensive tool that offer the benefits of unstable training with a challenging load. Sandbags offer the ultimate in functional training, combining all the benefits of resistance training, with the versatility of medicine balls and core stability in one highly effective piece of equipment. The adaptability and multi-use features of the sandbag make it one of the most effective training tools available.
Versatile enough to carry out any strength training exercises with the advantages of added rotational variations and throwing progressions that are unable to be safely performed with barbells or dumbbells. It is the inherent instability of sandbags that makes them much more difficult to lift than traditional weights, typically users will lift only 40/50% of what they are capable of lifting with conventional weights. This inherent instability encourages stabilising muscles to be switched on during training, thus making the lift more complex and encouraging increased levels of coordinated movements during training and making lifting harder.
With sandbags the use of the core stabilizers becomes an integral part of many exercises rather than a separate component phase of the exercise program. The built in instability due to the construction of the sandbags magnifies the effects of poor core stability. Sandbag training recruits stabilising muscles to a greater degree than working with traditional weights. The inbuilt instability means that far greater core and postural recruitment is required to stabilize during the lifting movement.
Sandbag training carries over to sports performance, again this is due to the inherent unstable nature of the sandbag. It improves the function of stabiliser and neutraliser muscles which strengthens joint stability and allows a higher potion of prime movers to be recruited. This in turn improves the ability to apply more power and strength to any given situation on the playing field.
The increased workload on your stabilizers and muscular and nervous system in general not only prepares your body for the instability of actual sports and life in general but will also increase calorific expenditure significantly i.e. you can burn more fat training with a sandbag than you can on machines and, in some cases, free weights. The bottom line is sandbag training burns fat. Adding intense sandbag training to your routine will have you ripped in no time!
There is an example 10 exercise sandbag circuit available here.
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