There are different forms of training when it comes to conditioning and endurance training. This includes basic obstacle equipment for coordination and agility, to weighted objects which help with muscular endurance. The use of sandbags for training purposes has become popular recently and is a great way to assist in increasing muscular endurance and conditioning. Here are some benefits of sandbag training along with a list of good choices of brands to use. If you’re ready to learn more, let’s get started.
What is a sandbag ?
A sandbag is an object used for workouts that is great to use for exercises that want to focus on anaerobic or muscular endurance. There are many exercises that can be performed, some unique and others similar to motions used when using a barbell.
Anyone from a beginner to a high level athlete can use sandbags for training regardless of the goals. You should train with sandbags whenever you are looking for a challenge, or just want to change the workout routine. Changing your routine is good to do since the body adapts to the training. This confuses the body, forcing it to make different adaptations, increasing strength and other aspects of fitness.
Sandbags are virtually able to be used anywhere there is space available. This makes them great to take on a trip or anywhere that you’re going to be outdoors. Although sandbags can be used indoors, its not advised unless your in an actual training facility.
Sandbags vs Free Weights
Training with sandbags or free weights in some ways are similar, but sandbag training allows adaptations that using free weights doesn’t. Here are some similarities and differences in exercises and training aspects between these forms of training. These are just some of many exercises that can be done.
Exercises that can be used for both free weights and sandbag training
|Bench Press||Work both chest and shoulders||Have to control sandbag more|
|Clean and jerk||Total body movement||Not possible to have exact correct movement with sandbag|
|Deadlift||Work quads and hamstrings||More difficult to lift
when using sandbag without handles
|Squat||Require same movement and muscles||Weight shifts more when using sandbag|
Differences in training
As mentioned above, there are some differences in the exercises being performed and what is worked including the following.
Overall Strength: The amount of weight that can be moved using free weights is more than that of using sandbags. Here are some reasons why.
Balance: When training with sandbags, balance is required much more than with the use of barbells or dumbbells. While the weight on barbell or dumbbells stays in one place, the use of a sandbag requires your hands be moved as the material in the bag moves in order to maintain balance.
Stability: While using free weights in most exercises the muscles are in a stable position. Although free weights do work stabilizer muscles, the use of sandbags requires more work from these muscles.
Isolation: When using free weights and machines, a specific muscle is targeted. When you’re using only one or two muscles in isolation, you may be able to use more weight, but the motion used is not the same as it normally would be.
|Exercise||Training effects||Can it be performed with free weights ?|
|Bearhug Carry||Increases muscular endurance||No|
|Sandbag throw||Increases arm and back strrength||No|
|Over the back toss||Increases strength||No|
|Front Carry||Increases muscular endurance||To a certain point|
Sandbags are a better form of functional training that can be used for movements used in everyday life. This is because of the difference in movement patterns being closer to functional movements.
This is only effective though if handles are not used. An example of this is doing a deadlift. Handles allows you to have an overhand grip similar to the use of a barbell. There aren’t many things that you would lift in real life with that grip, but it will require a unique grip depending on the object.
What Type of sandbag should you buy ?
There are two different types of sandbags on the market, those used for general fitness training, and those used for strongman training. The ones used for general training do not hold as much weight and usually come with handles. If you are looking at general health and fitness this may be the best choice. If you are training at a higher level for strength or just want to train more functionally, a sandbag made for strongman may fit you better. This is both because you’re able to use them for more practical movement patterns, and the fact that you can always start out at a lower weight. Here are some of the best sandbags on the market.
|Ironmind||Rogue||Forcetraining||Go ruck||Gopher Perforance|
|300 lbs||300 lbs||125 lbs||120 lbs||120 lbs|
|High quality tear resistant material||Specific construction materials used||Heavy weight millitary grade textiles||Made froom 1000D Cordura.||Unique design for easy changing of weights|
|Only returns or refunds||No warrenty||Replacement for any manufacturer defect||Lifetime Guarantee||Satisfaction Guarantee|
|$ 65||$ 140||$ 190||$ 85||$ 105|
|No handles||No handles||Handles included||Handles indluded||Handles included|
1. Gopher Performance
Training with sandbags can be done by anyone from the beginner in fitness, to the elite level athlete in either general or strength athletics. This is much more practical to use if you are going for functional training. If you want to get a great workout that increases both your strength levels and endurance levels, sandbag training is a great choice to make for a change in workouts.