Contents
Sandbag is a sport equipment for strength and functional training, which is a filled sand bag from 10 to 100 kg.
A bag of sand is widely used in crossfit, martial arts and professional sports, but in recent years this inventory has been used in regular fitness training. Sandbag perfect for home exercises and is a comfortable compact equipment to increase strength, endurance development and improvement of the quality of the body.
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Sandbag: what is it, advantages and disadvantages
Sandbag is a sports bag made of durable material, which is attached to multiple handles to use various grips. Inside the bag placed small pouches, filled with sand or other material. Using these fillers you can easily adjust the weight sandbag and change the intensity of your workout. Not necessary to fill in sandbag sand, you can use any granular material at your discretion. Just imagine you can take this power simulator in any trip (after all, sand for filling, you can find everywhere!), which is impossible with dumbbells and a barbell.
The main feature of sandbag is the offset center of gravity. This allows you to use a greater number of muscles, enhance workout intensity and increase its efficiency. The sand is very unstable, it constantly moves and changes form, so throughout the workout with the bag additionally work the stabilization muscles to maintain equilibrium. You will have to put in considerably more effort than during exercise with a regular barbell or with dumbbells.
Sandbag allows you to train functional strength, which is one of the key components of bodybuilding and fitness. For example, when you work with classic weights, you enslaved the muscles, forcing them to work at a fixed trajectory, while the muscle-stabilizers are inactive. That is why, even if you are doing strength training, be sure to include a set of exercises with sandbags 1-2 times a week. This will help you to develop your body holistically.
Advantages sandbag:
- Regular training sandbags develop strength and endurance, and also improve the quality of the body, tighten muscles and burn a lot of calories.
- Thanks sandbag develops functional strength, which is actively used by us in daily activities. It is called “real life strength”.
- Bag with sand is fragile and unstable, it constantly changes its shape. This causes your body to use a greater volume of muscle (including muscle-stabilizers) and work more intensively.
- Such an inventory is very handy if you travel a lot or move frequently, after filling the bag with sand in any place. You can easily adjust the weight of the stock, just poured in the bag the right amount of sand.
- It is a relatively inexpensive inventory. With this you can build sandbag yourself or use a normal travel bag, pre-optimizing its under sports equipment.
- Sandbag soft, so you will be able to avoid pressure on the back and shoulders uncomfortable heavy metal, as is the case with a barbell or dumbbells. In addition, it is a safe inventory: in drop bag you are travelwares, will break ground and will not create unnecessary noise.
- Bag with sand in a natural way develops strength for lifting that will come in handy in the series, pull-UPS, heavy lifts and extreme conditions.
- This inventory is equally effective and popular for both men and women. In addition, it is universal due to the easily adjustable weight, a variety of grips and a huge number of exercises.
Cons sandbag:
- Bag can tear, and its use in training will become impossible. Therefore it is better to choose inventory of durable material and does not exceed the maximum allowable weight of the sand.
- It is not the most popular equipment, so long as there is a large variety of video workouts sandbags.
- Workout with a sand bag is not very suitable for building muscle. For these purposes it is better to use working with free weights. For example, with dumbbells. In addition, sandbag has a weight limit unlike dumbbells and barbells.
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Exercises sandbags
We offer you a selection of effective exercises c sandbags that will help you improve your strength, strength and quality of the body. Practice with the bag 3-4 times a week, if not engaged in other training or 1-2 times per week if combined with other activities.
1. Power Clean
2. Clean & Press
3. Strict Press
4. Snatch
5. One Arm Row
6. Bent Over Row
7. Good Mornings
8. Front Squats
9. Thrusters
10. Squat Clean
11. Shoulder to Shoulder Thruster
12. Shouldering
13. Burpee Power Clean
14. Sumo Deadlift High Pull
15. Front Lunges
16. Overhead Lunges
17. Reverse Lunge Upright Row
18. Squat Jack
19. Sandbag Swing
20. One Leg Deadlift + Row
21. Russian Twist
22. Circle sandbag
23. Push up
24. Deadbug
25. Hip Bridges
Thanks for the gifs youtube channels Hero Fitness, shortcircuits_training, Eileen Gallasch.
Ready training plan
Offer a ready-made training plan sandbags. If you take the weight of the equipment and to carry out a small number of repetitions (10-12), the exercise will have the nature of power. Suitable for those who want to work on muscle relief. If you take a small pouch weight and perform high reps (15-20), exercise will be aerobic-interval in nature. For those who want to burn fat and to reduce the amount.
You can perform each exercise in 3-4 approach or sequentially one after the other in a few laps. The rest between exercises, 30-60 seconds depending on the weight sandbag and your level of training.
Day 1
- Front Squats
- Power Clean
- Overhead Lunges
- Push up
- Squat Jack
- Russian Twist
Day 2
- Shoulder to Shoulder Thruster
- One Arm Row (per hand)
- Good Mornings
- Strict Press
- Burpee Power Clean
- Front Lunges
Day 3
- Thrusters
- One Leg Deadlift + Row
- Clean & Press
- Deadbug
- Sandbag Swing
- Sumo Deadlift High Pull
- Circle sandbag
Day 4
- Squat Clean
- Bent Over Row
- Snatch
- Reverse Lunge Upright Row
- Shouldering
- Hip Bridges
Where to buy sandbag
Instead of special sandbag you can use any gym bag or make a bag yourself, but better to buy ready-made option. First, it is made of durable materials. Second, it is equipped with special handles for easy grips. Third, the internal fillers will help to easily adjust the weight sandbag (although these bags can replace conventional packages). Material for filling (sand) the complete equipment is not included, you will need to purchase it separately.
Affordable sandbag sold on AliExpress. We offer you a selection of quality bags for sports exercises with free delivery in Russia. The average price of sandbags 2000-3000 rubles. There are links to the same merchandise from different sellers, you can choose at a lower price (often there are good discounts!), on the desired weight or other factors.
1. Sandbag 15-30 kg with fillers
- Bag of 18 kg to 45 kg
- Bag of 18 kg to 45 kg
- Bag of 18 kg to 27 kg
- 20 kg bag
2. Sandbag round from 5 kg to 30 kg
- Shop 1
- Shop 2
- Shop 3
- Shop 4
Ready video training sandbags
If you don’t like to plan training, we offer you a selection of the finished videos sandbags from FitnessBlender. Don’t have to be only one video, you can alternate a few exercises among themselves or to complement them with exercises proposed above.
1. Training of the whole body with sandbags (26 minutes)
2. Training of the whole body with sandbag (30 minutes)
3. Exercise for the cortex sandbags (40 minutes)
4. Interval training cardio + strength with sandbag (20 minutes)
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