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Sandbag training is the fun way to build muscle with less work.

Why Use a Sandbag for Training?

But what about the risks?

For sure, sandbag lifting is challenging - and you will certainly want to pay attention to your lifting posture - but most of the fun and benefits come from battling with the bag as you attempt to lift it.

So if your workout is washed-up or you just feel like a challenge, why not try these sandbag fitness training tips?


Photo courtesy of surprise truck

Sandbag Fitness Training Tips

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1. Sandbag squat for strength.

While sandbag squats exercise the body in a similar way to conventional squats, there are significant differences. For example, the biggest difference is in your choice of equipment and the way the sandbag interacts with your body.

In basic terms, a workout sandbag - unlike a dumbbell or barbell - is never static. Because of the sandbag's shifting shape and increased balance requirement, this 'shifting' taxes the body by utilizing the difficult to train stabilizing muscles while expending more energy.

Performing squats with a sandbag therefore pushes your efforts to new heights - the same exercise suddenly got tougher! And unlike using a barbell, there is added variety too.

Are your squats too easy with the bag on both shoulders? Then go to one shoulder, or hold the bag overhead, or in your arms. Such modifications can often make a good exercise great, and boost your sandbag fitness training.

2. Single exercise sandbag workout.

What does an abbreviated sandbag workout look like? By utilizing a full body exercise like the clean and jerk, you can exercise your physique from the top of your head to the tips of your toes.

And what about your fingers?

Increasing grip strength is another great reason to use sandbags. Since you have to search for a convenient place to grab, you will soon improve your crushing and pinching grip.

Also, the sandbag clean is one of the most grueling tests of your core strength, thereby effectively training your trunk.

Which brings us to...

3. Sandbag trunk training.

Try to squat, lunge, deadlift, clean and jerk, or any other kind of exercise while holding onto a sandbag, and you will challenge all of the trunk muscles in your upper body.

How effective are sandbags in targeting this area?

The immense amount of trunk training that occurs during a sandbag workout is often reason enough to select a sandbag for training.

For High Octane killer workouts on DVD, go to Sandbag Fitness Training

In Summary

Is your workout riding the waves or sinking fast?

Sandbag training is the fun way to build muscle with less work.

Sandbag Training to Muscle Building Exercises

Sandbag Training to Muscle Building