Adding a sandbag workout to your training programme will switch up your normal routine and work different muscles. The sandbag is a great tool to use in addition to conventional equipment such as barbells, dumbbells and machines as it’s oddly shaped making it difficult to move, lift or carry. This means your muscles have to work harder and more efficiently to stabilise the bag while performing the exercise.
Working out at home and don’t have a sandbag? Try using a soft bag filled with clothes.
Sandbag slams will help develop power, strength, and speed, burn calories and increase cardiovascular health.
Stand with your feet shoulder-width apart and hold the sandbag at arm’s length in front of you. Brace your core and raise the bag overhead until you feel a stretch in your abs, but don’t bend backwards. Slam the bag as hard as you can into the floor, drop down into a squat and pick up.
Seated sandbag high pull
Great for those with limited mobility, this move will strengthen the core and arms.
Sitting down and holding the sandbag in both hands by your thighs. Keeping your arms bent, slowly raise the bag until it’s just below your chin. Your elbows should be pointing outwards. Pause for a moment before slowly lowering the bag down to your legs.
This video was produced with the help of Maureen, Coach at David Lloyd Beckenham. If you have any questions about any of the equipment in your local club, one of the expert trainers on the gym floor will always be happy to help you.