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Sandbag (Sandbag) Is a sports equipment popular in strength and functional training. It is a bag with many handles located around the perimeter. Equipped with filler bags. The sandbag is sewn from a very durable fabric with equally strong and reliable locks – zippers and strong Velcro.
A feature of the Sandbag is the inconvenience due to the change in the center of gravity with each movement. Due to this feature, when performing the exercise, the load on the muscles increases. The body constantly needs to catch and hold the most comfortable position. As a result, the body’s endurance increases, the muscles that sleep during training with a barbell and kettlebells begin to work.
Due to its versatility and functionality, the work with the Sandbag in most exercises is always aimed at several muscle groups.
There are a lot of exercise options. Below are only those, the implementation of which is typical and most convenient only with the use of the Sandbag.
Sandbag Exercises
1. Swallow.
The exercise uses the muscles of the core, arms, back, legs.
Stand up straight, bring your shoulder blades together, and tighten your stomach. Feet shoulder width apart. Hold the sandbag in straightened hands. Slowly begin to lower the body while pulling your leg back. The head, back, pelvis, and leg should be in a straight line. Lock in this position.
Now bend your elbows, pulling the Sandbag to your chest, lower your arms. Repeat 3-5 times. Get up to the starting position. Repeat the exercise on the other leg.
2. Press.
Exercise strengthens the study of the press by keeping the weight on the legs.
Take a lying position. The loin is firmly pressed to the floor. Raise your legs perpendicular to the floor and bend your knees at a 90 degree angle. Place the Sandbag on your shins and twist.
3. Lunges with body rotation.
The exercise engages the gluteal muscles, quads and hamstrings, core, shoulders, and forearms.
Stand up straight, bring your shoulder blades together, and tighten your stomach. Feet shoulder width apart. Hold the sandbag in relaxed hands. Lunge on your right foot forward. Rotate the housing to the right at the same time. Hold the Sandbag in your hands, dampen its momentum. Take the starting position, repeat the exercise on the left leg.
4. Bear grip squat.
The exercise uses the muscles of the core, legs, back.
Take a deep squat position, wrap your arms around the Sandbag. Stand on straight legs. As with a standard squat, watch your knees and back.
6. Lunges to the side with a Sandbag on the shoulder.
Exercise uses the muscles of the legs, core, shoulders, deltoids, trapezium.
Take a standing position, put the Sandbag on your right shoulder. Lunge to the right, maintain balance with outstretched left arm. Return to the starting position, do the same 10-12 times. Place the Sandbag over your left shoulder. Do the same on the left leg.
7. Lunges forward with a Sandbag on the shoulders.
Exercise uses the muscles of the legs, core, shoulders, deltoids, trapezium.
Get into a standing position. Place the Sandbag on your right shoulder and lunge forward. Return to starting position. Raise the Sandbag over your head and place it on your left shoulder. Lunge forward onto your left leg.
8. Plank with Sandbag movement.
Exercise develops the muscles of the core, legs, shoulders.
Get on the plank. Place your feet a little wider than your shoulders, Sandbag lies under the chest. Standing in a plank with outstretched arms. Alternately drag the Sandbag from side to side with each hand.
The Sandbag is one of the most versatile sports equipment for both home and gym use:
- Takes up little space
- Replaces the bar, pancakes, weights.
- Allows you to easily adjust the weight by reducing or enlarging the filled bags.
- In the form of a filler, sand or lead shot is often used.
Thanks to these features, many basic exercises can be adapted under the Sandbag and combined with any additional ones.
Try it, watch your changes. Develop, become more enduring. And shopping bags will no longer be a test for you.