Sandbag training can be a solid addition to any training program when used properly. I remember when my parents’ lake house was flooding and I had to stack hundreds of sandbags to help keep water out. I was so sore the next day in places I never would have thought I was working. I would like to discuss how sandbags can help you build power, strength, mental toughness and conditioning.
Using sandbags is extremely functional as it relates to your everyday life style. We train in the gym to get stronger and for specific goals, but when we lift something at home it is usually awkward with the weight not spread out equally. I do not recommend only lifting sandbags to increase your absolute strength, and they should never be substituted for barbell and weight training but used as a bonus instrument.
There are several things that make sandbag training very useful. It is a great tool for grip strength, which is an area that usually holds people back from lifting heaver weights. You also recruit more muscles when lifting the awkward object. Sandbags are cheap and easy to make so it won’t break your budget. Finally, anytime you lift an unstable object, your core will engage itself more and help protect your back in everyday lift lifts.
When first learning to use sandbags, I would start with replacing compound movements and big strength movements with the sandbag. This includes squats, deadlifts, pulls, Turkish get ups and presses. When those start to feel easy, try adding explosive movements and metabolic movements to shed some fat. This includes cleans, jerks, running, slamming, pulling, pushing and even jumping.
So give sandbags a try and remember it is not a replacement for training with dumbbells and barbells, but it can be a great tool for mixing up your routine so you do not plateau.
