Sandbags provide incredible variety for strength training. You can do standard moves like Lunges, Farmer’s Walks, Split Squats and Turkish Get-Ups. But the methods of using a sandbag can and should be changed frequently to get best results from this great piece of training equipment.
I recommend athletes integrate functional sandbag movements into their training program. Exercise variations such as the Sandbag Zercher Hold, Sandbag Shouldering and Sandbag Hold simultaneously train strength, core stability and conditioning, creating well-rounded athletes prepared for the various demands on their sports.
In my previous article, I outlined several challenges and guidelines when using the sandbag for specific workouts. Those guidelines hold true, but I want to make you aware of a few things when performing these complexes.
- The holding position of the sandbag completely changes the challenge placed on your body, hence the three positions shown in the videos.
- You’ll be moving in all planes of motion. If you’re uncomfortable in a particular movement, such as moving laterally, master that movement with just your body weight before adding a sandbag.
- Beware of the instabiltiy of the sandbag. Not all bags are created equal, and you may need to adapt your workout based on the degree of difficulty in holding the sandbag.
The Playground Sandbag Workout
- Instability of the sandbag
- Performing each movement in different planes of motion
- Ensuring proper foot placement through each movement
- Effective breathing
- Maintaining adequate strength in the upper body and throughout the core
- Maintaining adequate mobility through the hips while stepping over whatever apparatus you choose to use
- A good strength and power base is recommended
- If you do not have a sandbag, use a med ball or a Dynamax ball.
- Make sure you have a good base of strength, power, core stability, grip strength and stamina to excel in these progressions.
- If you cannot find a playground with the apparatus used in the video, you can use a hurdle, bench or anything else you can step over.
- Warm up extensively to make sure your hips and groin are loose before performing the exercises. Adequate hip mobility is the key.