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Training
Equipment Review - Sandbag Training
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The following information is a supplement to the article about Sandbag Training found in BetterU News, Issue #66. For information on what sandbag training is all about, read the full article now!
So What Exercises CAN You Do With a Sandbag?
THIS is where the sandbags really shine. You can perform many varieties of squats, lunges, split squats, presses (close grip for triceps and overhead for shouders), cleans, throws, snatches, abdominal supports, weighted push-ups (with the bag on your back), carries (over your shoulder, on your back, cradled in your arms, in a bearhug), Turkish Get-Ups (starting laying your back then getting up while holding the sandbag), overhead squats and lunges, good mornings, hyperextensions...you name it, you can pretty much find a way to do it.
Sandbag Overhead Cleans
| This exercise starts with the sandbag on the floor. Grab it by the handles, squat down then heave it up and over your head in one powerful pull, moving your torso forward and down so you catch the bag on your upper back as the bag goes overhead. |
Sandbag Overhead Pops
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First, grab the handles then clean the bag to your shoulders. The bag will be "racked" across your upper arms in the start position with your hands still on the handles. Squat down then "pop" up with the bag in a push-press type of movement. The bag clears your head then you catch it on your upper back. Squat down again then "pop" the bag up and back over your head and catch it on the front again. The first few times you do this exercise, use a stop-and-go movement, just to make sure you've got the mechanics down. The version you see below is a continuous pop, going straight from front to back to front, etc. without any stopping. This takes practice but works INCREDIBLY well for building explosive power (and cardio capacity). |
Sandbag Pizza Throws
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Clean the bag up to a cradle position. In this position, you've just got the bag cradled in your arms, without holding on to any straps. Now comes the fun part... Squat down a bit then heave the bag up in the air. But instead of throwing it straight up, instead heave it more with your right arm so the bag does a 180 degree turn in the air. Catch the bag in your arms again. Now repeat in the OTHER direction, flipping the bag back over in the air. Each time you throw it and catch it in this rotational manner, you're working your core EXTREMELY hard, especially the obliques. This rotational type of movement is very beneficial for athletic development and core strength. |
| QuickTime File (Mac format) |
Sandbag Shuttle Runs
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Now for some high-intensity cardio training. This is NOT aeobic training by any stretch of the imagination. Each burst lasts about a minute (the demo includes 3 separate techniques). Basically, this is just like the shuttle runs where you grab a bean bag and set it down then run back and touch the floor then grab another bean bag and set it down. The difference here is that you'll be using a heavy sandbag instead of a bean bag! You can carry it on your back, throw it over a shoulder, cradle-carry it, etc. There is one version where you never actually set the bag down but carry it on one shoulder at a time while you do a shuttle run, touching the ground at each turn. If you can imagine repeatedly running and touching the ground with a 70 lb bag of sand on your shoulder, you'll see how great this stuff really is. |
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