With sandbag exercises, your stabilising muscles are constantly at work as the sand shifts around the bag– forcing your body to continually re-balance itself while working through a full range of motion.
-Bag Cleans:
Do 10 reps
Do 3 Sets
Rest 1 minute
-Tips: Squat down and hold a sandbag in front of your feet. Flip your wrists so they face forwards and bring the sandbag to your shoulders, slightly jumping as you do. Slowly straighten your legs to stand. Then lower the sandbag down to your thigh before moving into squat position and repeating.
-Bag Squat & Press:
Do 10 reps
Do 3 Sets
Rest 1 minute
-Tips: Use the bag for squat and press driving your shoulders back, lower the bag to your chest then squat again and repeat.
-Bag Floor to Shoulders:
Do 10 reps
Do 3 Sets
Rest 1 minute
-Tips: Grab the bag from the lateral handles then starting by zumo squat lift the bag to one shoulder by a power and fast movement, lower the bag and repeat again but to the shoulder.
-Carry the Bag:
Do 10 reps
Do 3 Sets
Rest 1 minute
-Tips: Grab the bad and lift the bad and leave on one shoulder then walk keeping the back as straight as possible walk till the finishing point then drop the bag and repeat carrying the bag by the other shoulder. repeat as necessary.
-Bag Burpees:
Do 10 reps
Do 3 Sets
Rest 1 minute
-Tips: Using the bag perform burpees raising it to the top of your body at the end of the movement.
-Benefits of Sand Bag:
Full Body Muscle Activation.
Great Cardiovascular Workout.
Excellent Strength Boosting Benefits.
Improved Core Strength.
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