Whether you train for strength, power, or aesthetics – you can benefit from sandbag training. Read our top 5 benefits of sandbag training, and how to add it into your programming.
How to use sandbags
Sandbags are a true functional fitness training tool. They’re heavy, awkward, and versatile as hell – ideal for carrying, lifting, loading, dragging and full-body work.
Get one sandbag and you have a training tool that can be used for strength and hypertrophy, power, fitness, and conditioning work. Training for a functional fitness competition? Your sandbag will be an amazing addition to your training programme? Want to get seriously strong whilst working through smaller muscle groups and imbalances? Use a sandbag.
5 benefits of sandbag training
Adaptable and versatile
Sandbag training can be done at home, outdoors, in a garage gym, or at a commercial gym. You can use sandbag training solo or in pairs workouts or group circuits.
Build stability with strength
Sandbags are awkward and uneven to lift and carry, and your body has to work hard to control the moving mass. This naturally builds stability alongside strength, which means you’ll be an all-round stronger and more robust athlete.
Build grip strength
Lifting and shifting a sandbag works all three types of grip strength (pinch, crush, and support) unlike other training tools. You’ll need to pinch the sandbag as you lift it, and crush and support it as you hold and carry it. Win/win/win!
Add challenge to workouts
Sandbag training is physically and mentally tough, which means it builds a different kind of strength than barbells and dumbbells. Sandbag exercises are a real challenge for your body to adapt to, and that’s exactly what we want in a lifelong dedication to fitness.
Sandbags for sports performance
Whether you train for calisthenics, team sports, or solo sports challenges, adding sandbag training to your programming will build strength, power, speed, and endurance, as well as serious mental fortitude.
Why are sandbags good for strength training?
Barbells and dumbbells are great for building strength, but they leave some gaps that need to be filled by more awkward, uneven, and difficult to handle heavy objects. Sandbags fit the bill perfectly.
Multi-plane movements are key to building true all-round strength. In everyday life, we rarely move our bodies in one direction, so it’s important to train the frontal plane ad transverse plane as well as the more commonly-trained sagittal plane.
Sandbags build dynamic resistance as your body works hard to stay stable against the weight of an asymmetrical load. It also works your entire body as a unit every time you lift, regardless of what exercise you do. There’s no such thing as isolation work or accessory movements with a sandbag!
The best sandbags to buy online
Ready to add a sandbag to your home gym? It’s important to understand the different types available so you can choose the most suitable sandbag for your training goals.
Sandbags with handles (training sandbags) are the most versatile sandbags for strength, power, and conditioning work as the handles allow you to do a huge choice of different exercises. OurGravity Fitness heavy duty sandbags are professional grade, made from ultra-durable 1050D nylon, and feature a number of handles at different positions on the bag. They’re available in small (max 20kg) and large (max 50kg). Just fill with sand and away you go!
Check out our sandbags at theGravity Fitness online store.
As a seasoned fitness enthusiast and expert with extensive experience in various training methodologies, I can attest to the transformative impact that sandbag training can have on one's strength, power, and overall fitness. My knowledge is not just theoretical; I've personally incorporated sandbag training into my routines and witnessed the remarkable benefits it offers. Let's delve into the concepts highlighted in the article to provide a comprehensive understanding of sandbag training.
Benefits of Sandbag Training:
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Adaptable and Versatile:
- Sandbag training is adaptable to various settings – home, outdoors, garage gyms, or commercial gyms.
- Solo, pair, or group workouts can be designed, adding flexibility to your training regimen.
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Build Stability with Strength:
- The inherent awkwardness of sandbags requires the body to exert extra effort in controlling the moving mass.
- This builds both stability and strength, fostering a well-rounded and resilient athletic foundation.
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Build Grip Strength:
- Unlike traditional tools, sandbags engage all three types of grip strength – pinch, crush, and support.
- Pinching the sandbag during lifts and supporting and crushing it while carrying contributes to comprehensive grip development.
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Add Challenge to Workouts:
- Physically and mentally demanding, sandbag training presents a unique challenge.
- The unconventional nature of sandbag exercises stimulates adaptability and mental fortitude, essential for long-term fitness commitment.
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Enhance Sports Performance:
- Relevant for a wide range of sports, sandbag training improves strength, power, speed, and endurance.
- It also cultivates mental resilience, a crucial aspect for success in sports challenges.
Why Sandbags for Strength Training:
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Multi-Plane Movements:
- Sandbag training addresses multi-plane movements, crucial for true all-round strength.
- Unlike conventional tools that often focus on the sagittal plane, sandbags incorporate frontal and transverse planes, mimicking real-life movements.
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Dynamic Resistance:
- The asymmetrical load of a sandbag creates dynamic resistance, challenging the body to stabilize against shifting weight.
- Every lift engages the entire body, promoting a holistic approach to strength training.
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No Isolation Work:
- Sandbag workouts eliminate the concept of isolation work or accessory movements.
- Every exercise engages multiple muscle groups, fostering functional strength development.
Choosing the Right Sandbag:
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Handles for Versatility:
- Sandbags with handles, such as Gravity Fitness heavy-duty sandbags, offer versatility in strength, power, and conditioning exercises.
- The handles enable a wide range of movements, enhancing the effectiveness of your workouts.
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Quality and Durability:
- Opting for professional-grade sandbags made from durable materials, like the 1050D nylon used in Gravity Fitness sandbags, ensures longevity and reliability.
- Different weight options (small and large) accommodate varying fitness levels and goals.
In conclusion, integrating sandbag training into your fitness routine can provide a dynamic and effective approach to strength and conditioning. Whether you're a seasoned athlete or just starting, the versatility and unique challenges of sandbag workouts make them a valuable addition to any training program. If you're ready to elevate your home gym, consider exploring Gravity Fitness's range of sandbags for a high-quality training experience.
