9 Exercise Sandbags That Are Better Than Weight Loss Machines
Water jars like kettlebell, pieces of paper like slides, a sofa like a gym bench - when it comes to homework, sometimes you have to create. Now, there is another piece of equipment you can make with DIY: sandbags.
These non-traditional weights deserve more credit than they get. Weighing machines and dumbbells will certainly help you build muscle but sandbags are a great tool for building strength, which can help you in your daily activities, from lifting a cleaning bag on the floor to carrying a sack of soil.
And you can do almost any exercise with a sandbag. To get started with sand bag training, try the nine tests below from Josh Henkin, CSCS, RKC champion and author of DVRT the Ultimate Sandbag Training System.
1. Sandbag Squat
Bring a bag of sand from the floor to another shoulder in a single explosive motion. Keep your feet slightly bent but aligned.
Tip
Because you will be holding a sandbag over one shoulder, this squat variety includes the benefits of traditional squat and those of a side plank. Not only will it build strength in your legs, but the unique grip position challenges the stability of your core and your oblique strength as well.
2. Sandbag Clean and Press
Grab the neutral grip handles and start with the sandbag against your shins. Your arms should not rest on your legs.
3. Traveling Member With Sandbag
- Lift the sandbag off the floor and hold it in front of your hips.
- Turn back to the gym on both knees at a 90 degree angle.
Tip
Rotating the lungs is one of the most challenging exercises, as you have to be strong enough to lift the weight and withstand the pull of the sandbag when you breathe. It is an excellent job of repairing and burning fat, even in addition to exercise that weighed twice as much.
As you move faster, the sandbag will absorb the pressure and increase the height of the swing. But do not let that hold you back; stay strong in your context.
4. Sandbag Line
Hold the sandbag with a thick grip on the sides.
Slowly lower your hips, bend your knees slightly and keep your back straight, then remove the weight from the floor.
5. Sandbag Shoveling
From the stand, turn to one side.
As you move around, bend both knees slightly to one side and back to one side, letting the sandbag come out of that knee.
6. Kneeling Worldwide
- Kneel down in front of your body.
- Slightly circle the sandbag on your upper body as you put on and take off your coat.
7. Lateral Sandbag Drag With Push-Up
Start with a simple sandbag on one side of you while taking the place of the push up.
8. Sandic Biceps Curl
- Hold the sandbag somewhere in the middle of the upper surface.
- Standing tall with your shoulders back, hold the sandbag tight and wrap it around your chest.
Tip
One of the best ways to strengthen your arms and grip at the same time is sandbag biceps curls. The length of the sandbag bag allows you to work your biceps at a greater range of motion than dumbbells.
9. Full Forward Journey
Clean the sandbag from the bottom to the pre-loaded area in front of your chest with your arms under the bag.
Tip
Holding the sandbag to the pre-loaded area will point to your upper back, spine and legs. Just be sure to keep your spine strong to prevent your lower back from bending.