If you are tired of performing the same old routine over and over, try incorporating a sandbag into your workouts to add some variety. Sandbag workouts have become increasingly popular due to their ability to provide a stronger, leaner and more athletic physique without having to step foot into a gym. They really help to condition the muscles in new and unique ways, allowing for optimal strength-training results to occur. Perform 3 sets of 8-10 repetitions for each of the following exercises at least 3 times per week as part of a full-body sandbag routine.
1.Bent-Over Sandbag Row
Purpose:
To emphasize and strengthen the muscles of the back.
Execution:
- Stand with your feet shoulder-width apart and knees slightly bent.
- Holding the sandbag firmly, bend at the hips with your back straight and let your arms hang down (perpendicular to the floor).
- Keeping your elbows close to your body, pull the sandbag up to your body and squeeze your shoulder blades together at the top of the movement.
- Return to the start position and then repeat. Keep your back and head straight at all times during the motion; hyperextension or flexion may cause injury.
2.Russian Twist With Sandbag
Purpose:
To strengthen the abdominals, obliques and lower back.
Execution:
- Sit down on the floor and grip the sandbag on one side of you with your feet straight out in front of you, knees slightly bent and back straight.
- When ready, lift and move the sandbag from one side of your body to the other, making contact with the floor, and then return back to the starting position.
- Continue tapping the sandbag on either side of you, breathing out on every tap.
- Once you become more advanced, try doing the same thing keeping your feet off the floor at all times.
3.Upright Sandbag Row
Purpose:
Strengthens the muscles of the upper back and neck.
Execution:
- Start by standing straight up with your feet shoulder-width apart and grasp the sandbag firmly in each hand.
- Lift the sandbag up to your shoulders, keeping your elbows pointing up as if you had a string attached at the elbow and someone was lifting them up.
- Slowly return back to the starting position while making sure your back stays arched and your head is straight, and then repeat.
4.Sandbag Squats
Purpose:
To isolate the leg muscles, including the quadriceps, hamstrings and glute muscles.
Execution:
- With your feet slightly wider than shoulder-width apart and your toes pointed out, hug the sandbag steadily and just above the waist.
- Bend your knees and lower yourself until your upper thighs are just lower then parallel with the ground, while keeping your head up and back straight.
- Maintaining your upper body in the same upright, stable position, push yourself back up to the starting position, then repeat.
- Make sure that your shoulders remain in line with your feet throughout the entire movement so as to limit the stress on the lower back.
5.Power Clean And Press
Purpose:
This exercise will provide a good full-body workout with special emphasis on the legs, back and shoulder muscles.
Execution:
- Start by standing over the sandbag, feet shoulder-width apart.
- Bend down, keeping your back straight, and pick up the bag, then stand straight up while lifting the bag to the shoulders.
- Once you have reached the top of a squat, press the bag to the ceiling.
- Lower the bag back down to the shoulders and finish by dropping the bag back in front of you while bending the knees and maintaining a good arch in the back throughout.
Finish Strong
Be sure to be consistent with your efforts, push with 100% effort on every single rep, and finish your workout with Six Star® Whey Protein Plus in order to get the most out of your hard work. Protein is important post-workout to help you repair and build strong, lean muscles. Good luck!
