This Sand Bag Workout will get you shredded!
While there are a lot of different methods and workouts that can be used to get shredded, sandbag training is one that can be used for strength, power and stability training. Sandbags can hit angles and positions that other implements won’t. The instability of the sandbag’s shifting filling will give you an all-encompassing program that addresses a variety of athletic requirements.
The Sand Bag Workout
Perform each exercise in 3 sets, with 8-12 reps each. You are bound to be feeling it by the end of the workout!
Power Snatch
HOW TO DO IT: Hold the sandbag by the snatch-grip handles, keeping the sandbag close to your body. Hinge forward at the hips and keep your arms locked. Explosively pull the sandbag upward along the body as though you were trying to “jump” the weight overhead. Quickly rotate the sandbag around and absorb the weight overhead. Do not let the weight pull you back, but focus on pushing it upward. Rotate the sandbag to the front as you lower it to the ground for one complete rep.
Half-Kneeling Press
HOW TO DO IT: Clean the sandbag to chest level, then slowly drop into a lunge so your rear knee gently rests on the ground. Dig the toes of the back foot and the heel of your front foot into the ground to engage your hips. Brace through your core and press the sandbag slowly overhead. Trying to move too quickly will make the sandbag feel even more unstable. Lower down to chest level and repeat several times before switching legs.
Front-Loaded Squats
HOW TO DO IT: Clean the sandbag into the front-loaded position. Position your elbows as though you were protecting your ribs and pull the weight in toward your body. Push your knees forward while descending into the squat and continue to pull the weight into your body to avoid rounding your upper or lower back. Once in the bottom position, think of driving the elbows upward to quickly ascend back to the top without locking your knees.
Front Loaded Good Mornings
HOW TO DO IT: Clean the sandbag into the front-loaded position. Put a soft bend in your knees and pull the sandbag’s weight into your body. Begin to sit back on your hips and hinge forward without bending your knees much more than the start position. You should feel a strong stretch in your hamstrings. Your body weight should be going through your heels. Keep your shoulders back and, once your chest is parallel to the floor, push through your feet (don’t lift with your back) to bring yourself back upright.
Around the Worlds
HOW TO DO IT: Holding the sandbag close to your hips, pivot one foot in toward the sandbag. Move the sandbag upward along your body and wrap it around your back as though you were putting on a jacket. The key is to resist movement in your trunk and allow your feet to create the motion. Once it’s behind you, make sure not to lean backward as you continue the motion around the body to the start. Repeat before switching directions.
Overhead Walks
HOW TO DO IT: Clean the sandbag to your fists at chest level then press it overhead as you lock out your elbows without hyperextending them. Make sure the weight stays over the crown of your head and your elbows are completely straight. Squeeze your shoulders back and down to help disperse the load throughout your entire body. Begin to walk slowly to feel how the weight is pulled back and forth. Never lean or alter your posture to accommodate for the instability of the sandbag.
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